Overhead squat day.
Warm up was 10 empty bar OHS, 10 scapula push ups, 10 kip swings. for 3 rounds. I think I did two, after spending time on the floor rolling out my glutes and back.
Strength/skill works was 1 heavy overhead squat.
Got up to 135# without issue. Decided to try for 155#, my current max that I haven't hit in ages. It was a bit shaky, and I bottomed out right at parallel, so maybe not a great rep, but way better than recent efforts.
I had physio right after Crossfit and worked even more new drills to improve my overhead position. In time, I have no doubt this will be limited by my strength, not my mobility.
Next we did 5 max sets of handstand push ups. I wanted to do sets of 4, but I came off the wall at 3 the first set. So I did 4 the next set. But then the third was a struggle to get 3. The fourth I failed on the second rep, so I called it quits.
All this overhead work was going to make the WOD suck so bad.
10 minute AMRAP:
- 10 ohs 95#/65#
- 10 toes to bar
Ugh. First rep I had to bail. Couldn't stabilize the shoulders even at women's Rx. T2B sucked, first round was 5 and 5, but that quickly became 3, 3, 4, then 3, 3, 2, 2 and 3, 2, 2, 2, 1
Managed 4 full rounds and raced Kamil in round 5, I finished the squats first, but he was faster on the t2b, but then he faded, and then I faded, we both finished 5 with 3 or 4 seconds left and he dropped off the bar, all I had to do was 1 more rep to beat him, but I couldn't get my legs to go, I got them half way up and had nothing left, and the buzzer went off.
Tied. I can live with that.
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