Today’s workout was all barbell work.  We started, like usual, with a strength workout.

2-2-2 Back Squat (90%)

I did a few warm-up sets, then tried 133#.  I’ve done that weight before for one set of 3, so I knew I could do it.  It didn’t feel like 90%, so I jumped up to 155#.  I did three sets with this weight and felt good about it.  New estimated 1RM is 172#.

On to the WOD.

8 Tabata Intervals Each of:

Push Press (75# / 45#)
SDHP (75# / 45#)

Just yesterday, we did a bunch of deadlifting and I was not happy to be doing more.  Hillary wrote down my splits, but I forgot the paper at the gym.  This one was tough, but I was able to do it Rx without running out of gas or having my heart and breathing shoot through the roof.

Total: 43PP + 43SDHP = 86

Today was another one of those fun benchmark workouts — “Tabata Something Else”

8 Tabata Intervals (20 seconds of work; 10 seconds of rest) each of:

Pullups
Pushups
Situps
Squats

I got a tear on my right-hand ring finger pad on my very last pull-up. I think I lost count on the pull-ups too. Kipping really helped me. I never anchored my feet before on the situps, so that probably accounted for part of my increase there.

my reps were

pull-ups: 41 (+21(!) from last time)
push-ups: 43 (+6)
sit-ups: 81 (+19)
squats: 91 (+2)
overall total: 256

Congrats to my co-worker, Christian, who came for today’s free day.

We had a pretty straight-forward workout today — shoulder-press strength work, and rowing.

3-3-3-3 Shoulder Press (75% of Max)

We did 75% shoulder presses two weeks ago and I used 89#.  Did the same today.

3 Rounds of:

Row 500 Meters
Rest 1 Minute

I looked at the whiteboard to estimate what I thought my splits should be.  I was shooting for 1:45ish.  I went out too fast and, by the third split, I was struggling.  Afterward, my quads were so shot that I could barely walk to the car, though I was fine once I rested.

Splits: 1:40, 1:45, 1:57

Our gym started its performance challenge about two months ago.  Today was our final exam. I felt like I did pretty well last time.  Let’s see if I’ve gotten any better.

1RM Deadlift

I’m still lifting too much with my back and not my legs.  I was surprised that my back wasn’t sore the next day though.

Deadlift: 288#

For time:

Run to Stop Sign (~700 M)
30 KB Swings (35# / 25# )
30 Burpees
30 Double Unders
30 Push Presses (45# / 35#)
Run to Stop Sign (~700 M)

I’ve been working on my double-unders, but the burpees had taken so much out of me that I wasn’t able to string them together at all.

Time: 15:03

Since last time, I added 10 k to my deadlift, and took 3:22 off of my WOD time.  I’m pretty happy with that.