#push press

Pretty pleased with today's lifts (plus a 2RM unbroken C&J at 53kg).

It’s October already!

WOD (16 mins)

Every 4 minutes for 4 Rounds:

15 Lateral bar burpees

20 Push press

60 Double unders

Managed to complete all 4 rounds under the time cap! Thank goodness cos the only rest you got was the remaining time left in that round. This one hurt really, really bad.

This was the first time in a while where I’ve been able to push the intensity as Connor left me alone and kept himself busy watching and dancing along to Blippi videos yayyy. 

Finished three rounds with close to a minute rest left but the last round was close - only had about 30 seconds after the dubs to spare before the cap.

Lateral bar burpees - These were good, managed to get these done consistently under 45 seconds in each round. It helped there was a rest beforehand in subsequent rounds lol.

Push press - 35kg. Soooo tough coming in with these after all the pushing off the ground with the burpees! I had to break up reps in sets of 5 and even those sets were a real struggle.

The next few weeks of training will look a little different. Now that I have time and equipment here at home, will try a wee 8 week lifting cycle to jump start my C&J, snatch and back squat numbers a little :)

Day 1 hurt.

3-Position snatch complex (ground, below knees, above knees)

4 sets:

1 complex @ 40 kg

1 complex @ 45

1 complex @ 47.5

Lots of changing of plates during this one. The shoulders did not like these at all - definitely did not warm up properly! It’s been a while since I’ve done high volume snatches like this. 

Snatch pulls

3 x 60 kg

3 x 60

3 x 62.5

3 x 62.5

Back squats

5 x 80 kg

5 x 80

5 x 80

5 x 80

5 x 80

Push press

5 x 52.5 kg

5 x 52.5

5 x 52.5

5 x 52.5

5 x 52.5

Snatch pulls - These were fine, focus was on keeping the back tight on the pull and staying on my heels as long as possible.

Back squats - Not too bad today! Piriformis on my right side has been flaring up a bit lately and further reinforces that I’ve been neglecting mobility/not warming up properly.

I had my second 1-2-1 on Wednesday, I wanted to die! Warm up then got working on presses to find out my 3RM. I’ve never been good with this exercise, I have no arm strength. 

vs strict press

I started with 15kg bar for the strict press, moving to 20kg then 25kg then 30kg. Couldn’t get 3 reps with 30kg so moved back down to 25kg with is now my 3RM. For the push press, I started with 25kg which I found easy-ish. 30kg is my 3RM.

The class ended with The Ladder – 250-meter row; 15 kettlebell swings (12kg), 25 burpees, 15 kettlebell swings (12kg), 250-meter row. The burpees OMG the burpees, I needed so many breaks to complete them, oh how I hate them! Needed to rest halfway through the 2nd lot of KB swings and at the start of the last row but with encouragement from the coach I managed to complete it in 12 min flat.

Once the class was over I had a little while to wait for the bus, 20 mins to be exact. Here is where I throw up any water I had drunk in the session, the short bus journey was so lovely just trying not to throw up again lol.

5:00 Cardio

12:00 AMRAP 12x Burpees 12x Push Press @ 95# 24x Russian Twist @25# [6+12]

3x Rounds 10x Each arm DB High Pulls @30# :30 Overhead Hold DB @30#