Afternoon Session (1245p)
A. PC x1/FS x2/Thruster x1; rest 3m, x3
*225/245/265(-Thruster)
*These felt good, wrist felt flexible and that is usually the limiter. Was an idiot and just got on my toes for the 265# Thruster, will easily get that next time.
Training Video
B. Shoulder Press; 2x5/1x5+
*165/165/165x12
C. Back Squat; 2x5/1x5+
*345/345/345x13
*This was miserable, I started too light this week and paid the price. Should have started at 355 or 360, this means the next two weeks are going to be equally as bad. Haven't felt like this on Back Squats since STUD over a year ago.
D1. EROM HSPU Amrap (2 inch Deficit); rest 20s
D2. Legless Rope Ascents, 20 Feet; rest 3m, x3
*15/Complete, 12/Complete, 10/Complete.
*Used 2 Red Plates on either side and one abmat, a little more than 2 inch deficit. Kipped every rep. Was really out of breath when I got to the Rope Ascents and those turned out to be tougher than I thought.
E. Aerodyne Sprints; 20 seconds, rest 2:40, x6
*Average Watts: 1326/1313/1324/1317/1293/1408
*Stayed on the bike the whole time and kept pedaling during rest time. Not sure if it felt better or not, my numbers were lower than last week but more consistent. Had a 3% drop in performance over 6 sets which I am really happy with. I feel like the Back Squats really handicapped me and made everything after it much more painful.
*So far I am loving the different program that I am following. I couldn't imagine doing a WOD after any of this and I feel like my body is doing much better and handling the week great. Too early to tell if this is the way to go, but I feel as though I am on a much better path to staying healthy through the off season. My CNS is thanking me for sure for the break it has had over the past 10-14 days.
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