Going to failure

Wanted to find a good upper body strength component for today's workout at the gym on base, so I Googled "press push press jerk".

This lovely popped up, and 4 of us tried it out this morning. 8 thumbs up!

3 rounds of shoulder press – push press – push jerk
With a weight you can shoulder press for 6-8 reps and without racking or dropping the bar do shoulder presses until failure,  then push presses to failure, and then push jerks to failure.
Rest 2-3 minutes between sets.

Results:
Used the 45# barbell.
Round 1: 14 - 12 - 3
Round 2: 7 - 10 - 4
Round 3: 9 - 7 - 6

Tried to push (power) jerk, but it just feels so awkward to me now. By round 3 I just did a regular (split) jerk, and felt a lot better.

To finish up, we did a quick untimed metcon.

10-20-30-20-10
walking lunges
situps

We were all grunting on the lunges by the end, so I think it was good. :-D

Rinse, repeat

Was pressed for time Wednesday morning, so we did a slight variation of what we did last Friday.

21-15-9
kettlebell swings
kettlebell goblet squats
pushups

I used a 40# kettlebell this time. It's time to enforce my rules of nothing smaller than 45# again. Swings get me out of breath, but strength-wise they are easy for me at 35# and 40#. Goblet squats were definitely more challenging with 5 more pounds.

Pushups need MAJOR attention -- i.e. regular practice.

Back squats and a quick metcon

At the gym on base this morning.

Back squat: 5x5
95
105
115
120
125



Still holding back from anything really heavy, since the back issue hasn't been resolved. Oddly, today it only twinged when I was re-racking the barbell.


2 rounds:
20 OHS (45#)
15 pullups
500m row

Results: ~15mins

Swing, squat, push

Met a friend for a quick morning workout at the gym on base. I knew she was pressed for time, so I came up with a quick full-body WOD.

20-15-10-5
kettlebell swings
kettlebell goblet squats
pushups

Not a clue what our time was, but it definitely got my heart racing. I should've done swings and gone right into squats, but I was too out of breath! It wasn't a strength issue, that's for sure. My pushups need more attention -- they really sucked this morning.

We hit the pullup bar for a few kips and a few deadhangs to finish things off.

Band Assisted Muscle Up

For your viewing pleasure, in case you were wondering what the heck I meant when I said "band assisted muscle up" earlier. :)

Garage workout

Warm-up

3 rounds:
3 pullups
6 pushups
9 squats

WOD

5 rounds:
10 KB deadlifts (40#)
10 DB front squat (12# dbs)
10 DB push press (12# dbs)
5 band-assisted muscle ups
20 Abmat situps

Results: 21:43

POSE-y

30-35 minute POSE run with husband. He now has Vibram Five Fingers, and I think I'll be getting a pair as well.

When you can't feel your calves, that means you're doing it right, right? (They're still tight and sore 2 days later)