Recap: The 8th week out marked some real improvement on deadlift, one of my three points of emphasis heading into Charlottesville. I pulled 285# for sets of 3 on Sunday, thanks in part to continued positional work (hollow-position holds, etc.) on Tuesday, and some tempo back extensions, one-armed dumbbell rows, and kettlebell swings on Wednesday. The progress is slow, but it is real. I feel like I'm building a true foundation and believe that the numbers are going to be there soon.
No heavy squatting this week, but lots of endurance squatting in the tabata bottom-to-bottom squats on Tuesday, wallball shots on Thursday, and dumbbell thrusters on Sunday. I felt particularly powerful on the wallball shots. There wasn't much dedicated pressing this week apart from my skill session on Friday night involving handstand push-ups and push-ups. I struggled to handle reps with my hands on the 35# bumper plates (and an Ab-mat), and even struggled once I dropped down to the #25 plates. I also worked three sets of 15 push-ups, but that's really not enough to make improvement.
Goal for this week is to work some heavier squatting and pressing while continuing to push hard on the metcon. I'd like to incorporate some rowing and running intervals into the mix, but need to be congizant of overtraining. I'll probably monitor the CFDC programming for Tuesday and Thursday and see if one day lends itself to a lunch-time rowing interval session.
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