So, new rule, if Frank is coaching the 5:30am class, stay in bed.
Man that sucked.
He's a slave driver, that man.
Warm was a no nonsense affair. 3 rounds of row 200m, 10 ab rollers, 15 ball slams.
Strength work was 9 sets of 3 speed bench press alternating narrow, medium and wide grip. 75% of max every 45 seconds. So every 45 seconds do 3 reps, 1st set narrow grip, 2nd set medium grip, 3rd set wide grip, repeat 2 more times.
My max was too long ago, so I settled on 155# but dropped to 145# almost immediately.
Followed that up with dumbbell press and dumbbell rows.
Press 12-12-10-8
Row 10-10-8-8
35# was too much for press, did the last set with Joée's 25# dumbbells. I can lock out nicely now with a barbell, because I can pull it apart for better position, but with dumbbells, I can't, locked out arms are way in front of center of mass.
Just when I think I'm fixed, I find I still have a ton of work to do.
70# was good for my left arm on the rows, but I struggled on the right at that weight.
The WOD was not fun either
10 rounds for time (yup, 10) thankfully with a 15:00 cap
- 5 hspu
- 7 pull ups
- 9 front squats 115#/75#
Started with 3 hspu, that lasted 2 rounds, got an abmat for another round, then resorted to 5 regular push ups. Fuck my overhead sucks.
Front squats sucked too, even at 95#. Should've done women's Rx.
Ran out of time at 7 rounds plus 7 reps.
Meh, it's done.
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