5/21/12

Today was a good day. My strength is improving, but my cardio and endurance is still not where it needs to be.

Strength:
I did about 7 minutes of EMOM Front Squat sets of 3 working from 225 up to 295. I then took about 7 minutes to find my 3RM on Front Squat.  I hit 315, then was able to get 325. If I were fresh and had not been doing the EMOM stuff, I think my 3RM would be around 340. Either way, I am happy with 325x3

WOD:
50 Wallball
21 T2B
800m Run
21 T2B
50 Wallball

I did the first 50 wallball unbroken in 1:30. I could have kept going and fell like 100 in a row would not be out of the picture. I broke the T2B in 17/5 (yes I did 22- and I did 22 both rounds as well).  The run was tough. My legs were shot from the front squats earlier and I haven't been running as much as I should have been lately anyway. I got back from the run around 6:15 and took a rest before hopping up and only getting 7. I then did 5,5,5 and started the wallballs. I thought I was going to be able to get these unbroken, but I did 25 and had to drop. I tried to get going again and got all wobbly and only did 6. I re-grouped and did my last 19 unbroken and finished in 11:20. This was a little slower than I was hoping for, but it was a decent time. T2B have been a weakness for me, but I can tell I have improved a lot.

Tomorrow-
Tuesdays and Thursdays are more of a strength bias day for me. Right when I get out of work I am going to bench (this may be light due to however my shoulder decides to feel).

Bench Press- EMOM 15 min 5 reps. I will start at 135 and go up depending on how I feel
a little later I am going to work on some squat cleans.

Squat Clean- EMOM 20 min. 1 Rep@225- if after 10 min it is easy, I will go up to 245.