Sat 17 Aug 2013

Buddy training with Kasper in the Church of Pain

OH squat
Warm up: 10 x 20, 5 x 40 - 60, 2 x 70 kg.
Work sets: 5 x 83 - 88 - 93 kg.
Volume: 10 x 60, 15 x 60 kg.

Fairly easy, although my right shoulder still feels unstable if I am not very mindful of it.

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 4 x 65 kg (stopped because my shoulders felt really beat from yesterday)

Decided to do push press instead.

Push press
Work sets: 5 x 80 - 85, 4 x 90 kg.

Fairly easy, but I missed the last one at 90 because I couldn't tighten up my belly.

WOD
5 rounds for time, of
500 m row
20 alternating DB snatch @ 25 kg
20 pull up
20 atomic sit up

Time: 28:48.

Rows were 1:45, 1:48, 1:50, 1:51, 1:58. DB snatches were unbroken. Pull ups were 20, 12-8, 12-8, 12-8, 8-6-6 (had to do them strict in the end to avoid my hands from tearing on the rusty pull up bar). Sit ups were all unbroken.