Tuesday 31 Jul 12

CFDC

Push press 6 x 3

155, 165, 175, 185, 185, 185

Metcon:  AMRAP in 7 minutes of:

10 jump squats
1/2 court mummy crawl
15 glute/ham hikes
1/2 court mummy crawl

4 rounds + 7 jump squats

100 Push-ups Program (Week 3, Workout 1):  12-17-13-13(f)-17(f)

Notes:  Big numbers on push press.  I've avoided the movement lately due to pain in my arm(s).  Spend a lot of time mobilizing my thoracic spine and shoulder external rotation pre-workout.  Was able to rack the bar on my shoulders while still keeping most of my hand around the bar.  Tendency is for the bar to slip toward the fingers tips, but I fought to keep it down in the palm with vertical elbows.  Tom recommended stretching my upper back/traps, so I'll try to work on that this week.  Hopefully, I can get back to working some heavy jerks as part of my Olympic weightlifting.  Metcon was a burner in the heat.  Mummy crawls, if performed correctly (hollow position), are absolutely brutal on the core.  Also started up the "100 Push-ups Program" today.  I scored 25 on my initial test, which has me starting the program on Week 3.  This proved to be too much because I couldn't even complete the first workout.  The one minute rest period between sets is brutal.  I'll simply repeat Week 3 next week.  My hope is that I can bring my push-ups up to speed quickly with this program.