A. Strict Press + Push Press; 2 + 5; rest 2:30 x 4 sets *95-100lbs each set again this week*
Done @ 95-100-100-100 again. 3rd set felt hard but rebounded with a strong final set. Psyched!
B1. KB/DB push Press right arm w/44lb KB; amrap 20s; rest 20s
B2. Strict Pull Ups *Chest to bar if possible - chin over bar if not*; amrap 20s; rest 20s
B3. KB/DB Push press left arm w/44lb KB; amrap in 20s; rest 90s x 4 sets
B2 done as chest to bar. Results: 1) 17-10-15, 2) 16-10-15, 3) 16-9-15, 4) 16-9-14. Also, realized I've been doing these as LEFT arm first, not sure if that matters, I think I just default to it because I'm left handed. 2nd arm after the C2B is def harder. Also, Dana gave me a cue on the push presses to stay in my heels more to make sure I engage my glutes, which helped for sure.
C. 12 Minute EMOM; 2 strict HSPU
Blargh. Struggle bus, had to slightly reduce depth on last 2 mins (put a piece of foam ~1-2" thick under my head). I really don't know why these are so hard these days.
Blargh. Struggle bus, had to slightly reduce depth on last 2 mins (put a piece of foam ~1-2" thick under my head). I really don't know why these are so hard these days.
D. Incline Powell Raise; 8 reps @20x1; rest 30s btw arms x 4 sets
Done w/ 12lb, same as last week.
Done w/ 12lb, same as last week.
E. External rotation - LIGHT - 8 reps each arm @20x1; rest 30s btw arms x 4 sets - want to rehab your shoulder still but don't push it on this exercise PARTICULARLY
Done w/ 7.5lb, same as last week. Could do 10lb on right but def not left.
OVERALL: Frustrated by the HSPUs but otherwise happy. Strict C2B feel noticeably better than when I was doing them in an earlier cycle, not sure how to describe it but the reps just feel more "omph" in them.
Done w/ 7.5lb, same as last week. Could do 10lb on right but def not left.
OVERALL: Frustrated by the HSPUs but otherwise happy. Strict C2B feel noticeably better than when I was doing them in an earlier cycle, not sure how to describe it but the reps just feel more "omph" in them.
Upping the volume on the HSPU is one of the reasons they are/were harder this week. The other reason is upping the volume on the rest of the upper body work beforehand :). Also last week the last 2 minutes on the 10 minute EMOM was tough and depth was reduced, to get through all 10 this week is improvement.
ReplyDeleteVery happy about the CTB! No doubt we are getting stronger - esp with press #s.
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