Thursday 5 Jan 12

CFDC

Push press 1 RM

185# (failed twice at 195#)

Then, complete as many consecutive reps with 80% of 1 RM

7 with 150#

Metcon: 5 rounds for individual time of:

10 wallball shots
10 medicine ball cleans
10 burpees
*1 round every 4 minutes

1.15, 1.10, 1.11, 1.11, 1.13

Notes: Push press a bit of a disappointment. I had 205# in my head before class, I couldn't get past 195#. I drove 185# up without much of a problem. But, for some reason, I started to lose the weight out in front of me once I moved to 195#. I was a little disappointed with only managing 7 reps at 150#. I think my arms are a little pressed out for all the pressing movements we've done of late. The metcon was really interesting. At first, I thought the workout would be too easy. I quickly realized that it was a great opportunity to work on speed training, once of my weaknesses. I tried to move through each movement as fast as possible and it really added up as the rounds progressed. I'm really happy with the lighter, speed-emphasis metcons we've been doing in the last few weeks. Looking forward to day off on Friday to allow the body to recovery before a heavy volume weekend.