Workout of the Day
A.
Four sets of:
Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 90 seconds
B.
Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up
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A. 44 lbs x 5 each arm x 4 sets (got a few at 53 lbs but couldn’t complete the set so stayed at 44 lbs)
L-sits: 8 reps x 4 sets
B. 12:00. I used 185 lbs, but I did 5, 4, and 3 wall climbs instead of the HSPUs. A few months ago I could barely do 185 lb power cleans so to do 36 at one time felt like an accomplishment. HSPUs will require some more work
Part B: 12:14 rx’d. less than stellar I might add.
A. 4 x (45 x 6 right shoulder) (45 x 3-4 left shoulder); 4 x 7 L-sit to extension. Very unpleasant right hip-flexor stress.
B. 14:30 @ 155 + 4-5 wall climbs each round.
As to part A, when a person has such an imbalance between L and R sides, what is the most efficient way to even that out? I feel like if I had two right shoulders, I could probably do a HSPU.
A. DB press: 35# x 6 each arm x 4 sets (I couldn’t press 55# a full set with left arm. No DBs between 35# and 55#); L-sits: 8, 7, 6, 5
B. 9:00 (135#)
Wrist/hand felt good. I’m going to start pushing at the heavier weights again…
A. 25# X 6 all sets….. usually can press 30# w/out a problem…couldn’t even get to 4 reps today. L-sits were 10 reps alternating 1 leg out to make sure I could hold the pause.
B. 11:16 w/ 110# …last time I checked my 1RM was 125#… so that wasn’t going to happen. HSPUs RX’d…happy about that:)
A: 45# x 5 reps each set, L-sits were somewhere between 7 and 10 each set. Experimented with the pvc bars and the rings.
B: Did 145# and the HSPUs. First time ever trying a HSPU…that was interesting…finished around 18/19 mins I think.
A. 65×6, 75×6, 80×4, 80×4
L sits were very ugly. 8 per round
B. Rxd. 9.35
A) one arm press
40×6 – 45×6 – 50×6 – 52.5 x6
(Need heavier dumbbells)
Tuck to extensions
4 sets x 7reps @1212
B) 17:20rx
HSPU’s kill me, I need lighter bands. The ones I have are the thick green ones and they are too easy. But if I do them on the wall it takes forever.
Not rx’d 165#
A) 55 x 6 all sets
First set of 10 on paralletes. Good form and felt good, so I did the remaining sets of 10 on the rings. I’ve never been able to get that straight for that tempo on the rings, so that was a win.
B) 21:00. Blah. Scaled to 155 lb power cleans, but I didn’t start doing modified HSPUs til the last 6 reps. I probably shoulda scaled earlier in order to preserve the desired affect and stay in the proper time domain. Oh well, got some practice in.
Db press #35 x8 each arm
L sit to ext. 8,8,9,8
Metcon 11:01
Pwr clean #185
Hspu (2 ab mats)
Cleans were mostly doubles a singles, felt heavy today.
Going to do a CrossFit endurance swim tomorrow.
53lb KB press *5*4 on R same on left but I had to help that arm out with my right some times.
4*8*Lsit
B. 23:35 as RX’d using a abmat under my head I am able to do kipping HSPUs but they take forever. More than half my time was HSPUs.