Sunday, December 13, 2015

Sunday 13.12: Press, Thruster, C2b, Good morning

Sunday. Push press 1x10 @ 68kg. Emom x 6min: odd 12 thruster (40kg), even 12 c2b. Accessory, 3x10 good morning @ 60kg.

We spent the day taking care of some Christmas business and after that my energy levels were quite low. Program was push press, as part of the progression I've been doing. Then short metcon style work and finally accessory work.

  • Push press 1x10 @ 68kg (+2 extra reps)
It's been 4x10, 3x10, 2x10 before. Now it was only one set of 10 reps. I have always warmed up to a single rep of 80kg before doing the working sets. Today was no exception. 80kg has felt good every time.

So it was only one set of 10, and I was allowed to go further if possible. It turned out to be a good set after all with a total of 12 reps completed. The weights in all sets of 10's were measured quite well and the stimulus was right on the spot. Next up are the 8's for the next 2 weeks.

Overhead & Good morning

  • Every minute on the minute x 6 minutes
  • Odd min, 12 thruster (40kg)
  • Even min, 12 chest-to-bar pull-ups
Just couldn't get it going at any point for a good conditioning piece. Didn't have that killer's instinct for today. This was a short one with thrusters and c2b's. Last set of chest-to-bar's had to be cut in two sets. Other than that I was able to do them unbroken. Thrusters were the easier part of this one.

Thrusters and pull-ups

  • Good morning 3x10 @ 60kg
Decided to throw this one in the mix just for the heck of it. Couple of sets good mornings to finish it off. This is something I've basically done like never. Maybe sometimes in the past but some sort of accessory work for strength is definitely welcomed. I've had them in my calendar many times but haven't had enough time nor the proper slot to throw it in. This was fun. Hopefully I have more occasions to go after it. Good one for the posterior chain.

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