Log 11/8

This is the beginning of a deload week, which I actually don't really like that much. I get that they're important and blah, blah, blah... but I don't ever really look forward to the break. It just means light weights and more volume. And I. hate. volume. This time around it's a little more fun, though. With the lifts changing every two weeks, the deload is a little looser and a chance to mix things up a little.

A: Box jumps - highest consecutive

3x5 24" + red + yellow (I really need to figure out the actual heights)

These were fun - I maybe could have done a red and a blue for the last set or two, but my landings were already a little iffy here and there so I wanted to work on that consistency.

B: Box squat

10x2 @ 60% (132#) w/ 60 sec. rest

These felt great this week - I could still get a little more consistent with the power off the box, but they feel comfortable.

C1: Handstand pushups

3xmax reps 12 (kipping w/abmat) - 19 (2 tan bands) - 16 (2 tan bands)

Ricky wanted us to aim for 12-20 reps, which meant beaucoup assistance. I was really happy to get that first 12 on the wall, but I knew I wouldn't get another set of more than 6. The bands are fine, but I never feel like I'm doing any work until the last few reps and then it's miserable. But, I'm definitely seeing improvement, so I'm happy.

superset w/
C2: DB Renegade rows

3x:45 w/ 30# 23 - 25 - 23

These were brutal. End of story.

D1: DB external/internal rotation

2x10 w/ 5#

I'm still not quite getting that internal rotation to the ground with my shoulder glued back, but it's getting better, and the left arm is REALLY close.

superset w/
D2: Glute-ham raises

2x5


Conditioning:

Reba had the bright idea to do the CFO WOD for Monday, minus the press. This was the last thing I wanted to do, which I made abundantly clear, as I so often do. But I stayed, the workout started, and it sucked. Shuttle runs were SLOW, and the squats made my right hip feel like it could blow out the side at any moment. Things just weren't firing right. The smart thing would have been to stop. I assume that it goes without saying that I did not. I had bitched and moaned so much about it that I felt like maybe I was just trying to create excuses. So I just took the squats nice and slow, and went on to the 2nd shuttle. More of the same. On the third round of squats, I finally felt like my hips were tracking right, and I could crank out some reps. But it was too late. I got a measly 59 reps total. Lame. On the plus side, I only had to do about half as many squats as Reba. Take that.