Warm Up:
5 minute AMRAP
30 second wall handstand
10 ring rows
10 press @ 20kg
10 kettlebell swings @ 16kg
Skills:
5 minutes pull up practise
Lift:
3x5 press @ 80% (35kg)
WOD:
3 rounds for time
21 push press @ 50kg (Level 2 scale - 35kg)
15 pull ups
12 minute time cap
For the skills section I really wanted to work on chaining my kipping pull ups properly. This is something I've worked on before, and got somewhere, but then lost it again. I always seem to need to reset after each rep. So this time I made sure to push away at the top, and try to get my feet in the right position to chain into the next rep. I had some success, I chained 4 or 5 reps together on the first go. They weren't amazing reps, and I could feel the timing was off somewhere between my upper and lower body, but it was an improvement. I've been reading a lot about the technique of the kipping pull up recently, and I am really going to give this a go whilst maintaining a good hollow position where possible for maximised efficiency and also safety.
80% of my 1RM press is actually 32.5kg, but I did a 5x5 at that weight a couple of weeks ago, so I know I'm capable of more, therefore I bumped this up to 35kg. The first two sets were fine, but on the third set I rushed into it, and bailed after 4 reps. However I miscalculated the time and had another 5 minutes, so gave myself 4 minutes rest, and then completed the last set with comparative ease.
Before going into the WOD I knew that 35kg for the push press would get heavy very quickly for me, but if the open has taught me anything it's to lift weight where you can, and if nothing else I would go slower and give myself a good strength workout, which is exactly what happened. I didn't finish the workout within the timecap, but made it through to 8 reps of the last round of push press. That's pretty good volume for me at that weight. The pull ups weren't really an issue, and if nothing else they were almost like a rest between the push presses.
Last night I had another go at the stage I'm at for the 100 push up challenge too. I'm at week 3 day 2, but failed it last time, so gave it another go.
The layout was supposed to be the following:
14 reps
19 reps
14 reps
14 reps
Max reps (min 19)
90 second rest between sets (longer if required).
The only set that felt in any way easy was set 1. After that my triceps were burning! There was no way I was going to be able to do this with only 90 seconds rest, so upped this to 2 minutes for the earlier sets, and actually rested for 4 minutes before the final set. Unfortunately I only made it to 13 reps on the last set, so I'm still stuck at this level. Frustrating, but with food, sleep and patience I'll make it up a level soon (hopefully).
