Agility drills (dot drill, triangle drill x3, W-drill x3)
Shoulder mobility drills
Boz OHS Drill
Shoulder press 45x5, 75x3, 95x2, 110x1, 110x5, 115x5, 120x5 (New 5RM)
Skipped the CFSB endurance sets in favor of:
Fat Fran on a diet
- 135# Thruster
25# Pullup (should be 45#, but I left my brain at home)
Not a great showing; not horrible either. I started out strong. Did the first 10 thrusters unbroken, which left me gasping for the pullups. Managed the first round in 2:30, but things went steeply downhill from there. The next 12 thrusters took three minutes.
There's just something about picking up a heavy barbell when you're gassed that is perfectly humbling. You grab the bar, you've got the wind to move around, maybe even the strength to do a rep or two, but your body wants nothing to do with lifting the weight. You start talking to yourself. Pains appear out of nowhere.
Body: My forearm aches.
Brain Your forearm?! What? You're doing thrusters. Pick up the bar.
I grab the bar and don't do anything with it.
Brain: Hello! Pick up the fucking bar.
I pick it up; I can barely manage three reps. I shorten my rest; I can only manage two reps. I try an extra rep - spectacular fail. I missed my last rep, too, and had to rest and try again. That was disheartening, but maybe it was a sign that my body knew what it was doing when it refused to pick up the bar.
At least the last round of pullups were unbroken. The lighter than Rx'd pullups were too easy, given the nature of the workout. Didn't figure that out early enough, however, because I was suffering metabolic meltdown after the first 15 thrusters. Guess I need to go back and try this again in a couple of months.
There are brutal metcons, and then there are brutal metcons with thrusters. In a class of their own are metcons with heavy thrusters. Overhead lifting may be a goat of mine, but those are from one of the circles of hell. I clearly need to do more thrusters - light, heavy, in-between. They are Evil, but the fires of hell will make me stronger.