Strength: Bench Press (1RM=235#; "Working" 1RM=215#)
- Set #1 is 5 reps @ 65% of "working" one rep max = 140#
- Set #2 is 5 reps @ 75% = 165#
- Set #3 is 5 reps (or more) @ 85% = 200(x5)
I was still a little sore after the 80 kettelbell swings from Tuesday, so I decided to sleep in a little longer this morning. I hit this WOD at 4 pm and it was nice to be able to work out in the sun and just enjoy being outside. This was quite a change from the past few months of freezing in the morning.
Once again, the weight seemed very heavy in the final set and when I need to be "repping out" I seem to be maxing right at the prescribed rep. I consulted with Jay Ashman who is the 531 guru and he recommended dropping 10 to 20 pounds for the second week on all the lifts. He assured me I'd see results much more quickly.
REST 10 minutes
Conditioning:
For time:
Row 2K
7:22 NEW PR! (Old PR - 7:23)
While I suppose I should always be happy with a new personal record, this one really pisses me off. I felt great going into the first 500 & 100 m and felt that a low 7 minute (or sub-7 minute) time was possible. However at the 1300-1400 meter mark I started to lose that strong pace and when I was ready to sprint the final 300 meters, I was already out of reach for my goal.
Last year when I rowed this in Albany my time was 7:37 and I felt like death was imminent. Since then each time I've rowed, I've set a new PR but it's been only by literal seconds. I game-planned this row in hopes for that big new shiny PR, but it was not to be...
No comments:
Post a Comment