CFDC
Press 5, 5, 3, 3, 3
115, 125, 130, 135, 140 (pr)
1 x AMRAP push press (115#)
22
Metcon: Complete AMRAP in 8 minutes of:
5 "mummy pikes"
10 lateral hops (over medium tire)
Notes: Good news and bad news. First, the bad news is that my right arm is really bothering me and was aggrivated lowering the bar back into the rack position on press and push press. It has bothered me since Saturday when I was doing multiple jerks. I iced post-workout and may see John at Lunar Massage for some deep tissue work. The good news is that I made quantifiable improvement since May 1st when we did this same format. I went up 5# on press and established a new 3 RM (140#). Also, I push pressed 115# 22 times versus the 19 reps I managed last time. This is great overall strength improvement, particularly considering that we're not in any sort of upper body emphasis. Maybe it's true that squats help the entire body grow. In any event, the most important thing is that I get my arm taken care of so that I can continue training with intensity.
The metcon was brutal will all the humidity in Balance Gym. "Mummy pikes" are where you start in a plank position with your feet/toes on a towl. You then use your abs to pike your hips up in the air and pull your feet as close to your hands as flexibility will permit (without unlocking legs). My hamstring flexibility sucks, so I wasn't able to get much range of motion. It was still a decent conditioning piece to wrap up a strong session.
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