Strength complex 5 rounds of:
sumo deadlifts x8 at 225-265
front rack walking lunges x8 at 135
wall sit x 1 minute
Metcon
5 min EMOM of 5 power cleans at 165 + 30 double unders
rest 3 minutes
5 min EMOM of 3 squat cleans at 195 + 30 double unders
Good session. Leg felt good. Shoulder felt ok. The deadlifts were light and fast. The cycle times on the cleans were great. Each round on the EMOMs was 30-35 seconds.
Pendlay Rows:
a. 6x45
b. 6x75
c. 6x105
d. 6x135
e. 6x165
d. 6x195 (cheat, a little more like a high pull but limited legs) ditto at 225 and 245
f. 10x165
Single Arm DB Overhead Press
a. 10x25
b. 10x30
c. 10x35
d. 10x40
Prowler Push with 250# on turf - total of 500ā
Not sure if a cheat row is pointless or not. Prowler might be a little heavy for the surface I was on, as my achilles tendon felt a little tight from that much time under tension. Didnāt have much space at the gym yesterday, and CrossFit class was all burpees, handstand push-ups, and pull-ups - not happening with my shoulder.
Warmup: 2 rounds of - run 400m, band good mornings X 10, goblet squats x10
Squat - safety bar - 3x 65-155-245-295-325-355
Metcon - 18 minutes of 400m run then 25 deadlifts at 185. 5 rounds plus 200m of run.
Squats were slow. Metcon was easy. I didnāt push it, and wish I had. Another guy did 6 whole rounds - meaning 200m more running and 25 more deadlifts.
Took yesterday off due to work. My problem with when that happens is that it usually means eating worse and drinking more. Plus no workout=bad combo.
On plus side, spent an hour+ on the phone with Jim Wendler - discussing application of 5/3/1 in business and life. Fascinating conversation and great guy. A real craftsman. Quote of the conversation: do what is important and cut out all the bullshit. You have to leave your ego behind to do this. You also have to be willing to be a student whenever you get the chance, even if youāre paid/expected to be the teacher.
He also gave me good insight on how to program OLs in 531. Also said when Iām not traveling or overworked to try to train every day as that will even things out. Ie if Iām out of gym for 6 days straight, itās ok to hit 7-8 days in a row if Iām off the road.
Deadlift static holds with 260
10s 1" off floor
10s at knees
10s at hips
Ran out of time so that was it. Deadlifts were moving slowly and my lat on my injured shoulder was twitchy so didnāt push it with 435 though could certainly have done more reps. I donāt touch and go on deadlifts but rather just do a quick reset after dropping the weight. How do others do this?
I donāt release my grip, but do completely reset for each rep. But then, I do deadlifts just as much for technique (1st pull in snatch or clean) as for strength.
My work and travel schedule are absolutely brutal for trying to train consistently and wellā¦ Last night had sales meeting till 10:30 - had to get to office by 7:30 AM, Meetings all day - and then headed to Cape Cod for the weekend. Fitting in 500 swings between calls during course of afternoon. Grip is wearing out!
Whatās nuts is next week is Tues-Wed travel, then Friday to the beach in NJ, then the following week is Wed-Thursday travel, and then Cape Cod again for the weekend. Then looks like Iām home for 8 straight days.
Basically committed to doing a proper gym session every day that doesnāt have travel, and going to continue to gradually progress the running and throwing - though I have not done as much of that as Iād like.
On the plus side, my shoulder is feeling better, and generally body feels pretty good.
Shot put - 20-25 standing throws. No reverse. @Carl_Darby - just working on positions. Mostly around 11-11.50m. A couple near 12.
Discus - 10 standing throws. No reverse. Mostly 33-35m. One a little further.
10x140 mostly around 23" with walk back recovery. One at 21.3
Throwing just rusty. Not much pop but will come back in a few more sessions. My full throw discus is usually 15% more than standing throws so thatās not terrible.