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A. Strict press; build to a 1rm
Previous PR - 65kg
20kgx3repx2set; 40kg x 2rep; 50kg x 1; 57kg x 1; 62kg x 1; 67kg x 1 FAIL; 65kg x 1
Rested between 2 and 3' btw weights
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Rest 5'
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B. Back squat @30x1; build to a 1rm
Previous PR 130kg
20kg x 3rep x 2set; 60kg x 1; 90kg x 1; 110kg x 1; 127kg x 1; 135kg PR
I was alone and was afraid to go heavier... I think that i could do more 2 or 3kg...
Got some cues from this video (https://youtu.be/ZlHgCnIxsJY) that i think have also helped me (obviously all your programming and development that you're making for me make a world of difference!!! :) ), namely: push big toe to feel weight more on mid-foot than on heel; anticipate drive up from bottom, pushing big toe out of the hole; inflate obliques.
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Rest 5'
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C. Back squat @30x1; max unbroken @85% of A
85% of 135 = 115kg. Did 7 reps. If i wasn't alone i'd go for the 8th rep...
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Rest 10'
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5 rounds for time:
1k row
15 thrusters (75)34kg
15 bfb
15 bj to 24''
Former time: 42'45
My objective was to do each set around 8'
1st set: 6'55 (too hot :P but it was easy...!)
2nd set: 7'34
3rd set: 8'04
4th set: 8'21
5th set: 8'24
TOTAL TIME: 39'15'' (-3'30'')
Row: between 1'50 and 2'00/500m
Thrusters: sets 1, 2, 3 and 4 unbroken, 5th set 10+5 (breathing and burning)
Bar facing burpee: were the limiter here... some of them to maintain continuous work i'd get up through my knees :P
Box jumps: no problem, continuous work
This kind of long workouts gives me some cramps on my intestines :P
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10' bike at easy pace
Ended drained! Today's training was hard! I'll have a nice dinner with lots of rice and oats before bed :P
Slept +/- well 8h30 (the 2k row was very stimulating to my CNS)
Mood is ok
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