A Much Anticipated Strength Day

Today was one of those days where I was walking up the stairs hoping for a nice strength day and actually got it. I needed one after going all out on FGB and yesterdays circuit. As an extra bonus I got to finally set a max PR for shoulder press. Here are the details of the WOD but you worked at your own pace.

WOD
Work up to a Max Strict Press
Modified Deadlifts 50% of Max Weight 4 sets of 10-15 reps
5 Rounds
10 Turkish Getups with 20-25% of body weight
10 Knees to Elbows

Today could not have been a better designed workout for me. I got to work on a strength of mine and also my biggest weakness. I only got through 2 rounds of the turkish getups and knees to elbows due to time and the fact that I was just spent. Will figure out a little punishment later.

I worked Srict Press with Harold and Danny. We are all pretty close to the same strength however Danny is a freak because he only weighs 135#. We warmed up and I started with 155#, got it and it felt good. I basically had a goal of 185#, not sure why but after getting 3 reps of 165 last week thought it was realistic. I moved up to 170# and got it but it was not as smooth as 155# tough. I actually got up on my toes and Jerry said normally that would not count. I wanted to go for my goal of 185# but knew that 15lbs was a good jump and talked to Jerry, Harold and Danny and thought 175# was a good weight to go for my final attempt. For the record I weighed in today at 173#. I focused in and reminded myself to maintain my tight core and to drive through my heals and slowly got the rep. I felt it was a great rep and was glad I didn't try 185#. Will shoot for that next time. By the way Danny got 155# and game really close to 170#, remember he weighs 135#!

Now on to modified deadlifts. Danny said he really doesn't go heavy on deadlifts so we loaded a bar with 115# (yes I strict press more than I deadlift). Again that first rep is the worst and I felt myself round and quickly recovered. Danny noticed that I overextend my lower back in the up position instead of moving my hips back and then forward and basically stopping in a position where my body was completely straight. I really focused in on moving just my hips and using that movement and momentum to pull the weight up. I definitly felt it and my hamstrings and glutes were the focus of the movement. I had Jerry film some of my reps so I could see my form. It was a big help and I noticed my good reps and bad reps and feel like I know what a good rep feels like.

Like I said I didn't finish the WOD because of time but had a great workout; I set a PR on strict press (which I can only improve on) and feel like I improved my deadlift even more. It is definitely something I am getting more comfortable and confident with.