Cycle 17. Week 2. Session 3.
Bench
Work up to 3(3x225): 10x135, 5x165, 185, 195, 3x205, 215, 225, 225, 225
Rows
Work up to 3(3x215): 10x135, 5x155, 175, 185, 3x195, 210, 220, 230 (PR 1-3 Rep Max), 215
Bench (Speed Work)
Slow down, 3-Count Pause, Explode Up.
Work up to a heavy triple: 10x115, 8x135, 5x155, 3x175
Time: 40:00
Accessory
4 Rounds:
8 CGBP, 135 lbs
8 Wide Grip Pull-ups (Start each rep in dead hang, explode up, release grip and reset after each rep)
15 Push-ups
15 Face Pulls
12 Reverse Hypers
Time: 10:15
Conditioning: Metcon
2017 Regional Event 2 (Subbed)
21-15-9 reps for time of:
Dumbbell power snatches 40 lb Dumbbells
Ring dips
Men use an 80-lb. dumbbell (Subbed 2x40lb Dumbbells)
Women use a 55-lb. dumbbell
Post time: 10:05
Comments: It looks like the craziness at work is never going to end. Oh well, time to man up and embrace the new reality. Let's try to blow off some steam out here.
Bench: Super weak on these. I got 3 better looking reps at 235 a month ago. Diet blues going on here. Definitely touch and go reps.
Rows: I'll take my PR on these. Noticed afterwards that that was a PR for 1-3 Rep Max so still some room to grow on that lift. Felt nice and strong.
Accessory: Good and fast. My triceps still feel like the triceps of a 10 year old girl, but oh well. Got through it, and pretty quickly at that.
Metcon: Subbed two 40 lb dumbbells for one 80 lb dumbbell. Yeah, that sounds fun and all but I don't like getting carred out of the garage on a stretcher... That was still plenty hard though. The Power Snatches were more like Ground to Overheads, but nobody cares in crossfit. The Ring Dips were a lot harder from all of the bench work. Got it done.
Just a run left to do this week. Next week is looking pretty busy so I will probably work out both weekend days. Have a good night!