catch up on training

Thursday 8.12.11

Refer to Heavy overhead on Adaptcrossfit.com

• Press @ 60,65,70
• Push Press @ 80,85,90
• Push Jerk @ 80, 90, 95 (looked more like another push-press then a jerk… next time maybe?)

Friday 9.12.11

Prehab/rehab:

• SI glides,
• Sorenson holds
• Bum burners

back squat: 3×5 @:

• 70,
• 90,
• 100,
• 110,
• 115,
• 115,
• 115kg

Acc:

• misc sledding for 15 minutes
• abs: ab wheel roll outs, GHD sit-ups

Saturday 10.12.11

XF metcon: ‘Nasty Girls’

• 3 rounds for time:
• 50 air squats
• 7 muscle-ups (I went for kipping)
• 10 HPCL @ 60kg
  — Result: 9:05

Monday 12.12.11

ME S-press 1-1-1 (find 1RM) @:

• 80,
• 85kg,
• 87.5 [F]

Tuesday 13.12.11

AM session (VOL):

• misc abs (GHD sit-ups and ab wheel rollouts)
• 3x max reps HSPU (w/ 3min rest) -> 10, 7, 8 (Finding that if I don’t do these ever single day I’m losing them)

PM session (strength):

• SI prehab/rehab & 3×5 back squat @:
• 50,
• 70,
• 90,
• 110,
• 120
• 120
• 120kg