Pushing it
Warm-up:
dynamic stretching
3x5 bench press (45x5x2, 75x5, 105x3, 125x2 then 135/140/145 x5)
3x5 low-bar back squat (45x5x2, 95x5, 135x3, 185x2 then 225/230[f4]/215[f4] x5)
Metcon based on CF Football WOD 11.09.09
4 rounds of:
1 Push Press @ 65% of body weight (sub 95#)
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
Not quite entirely successful return to the big lifts today. Back felt pretty good, strength just wasn't there; in any case I was too ambitious with the weights given my last session went at 210/220/230. Back down to 210/220/230 or 215/225/235 next time. Bench felt good, not stalling yet but reaching the edge of the comfort zone - go to 140/145/150 next time.
Pull-up/push-press combo is rough as all the blood rushes into the shoulder girdle. Can go heavier on the press weight, it was the pull-ups that were slowing me down. Did it as untimed rounds since I forgot my watch, posted workout was AMRAP in 15 min.
2 comments:
Interesting metcon. Not sure how hard I'd be breathing, but I bet I wouldn't be able to raise my arms above my head!
Not very full body, but the push presses kind of get you going. Rough on the shoulders for sure...
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