Every Day I'm Struggling

Wednesday, November 13, 2013

Today's Motivation:


 
Today's Workout:

Switching things up a bit, we started today's workout with the rower.  The goal was to row the furthest distance as possible in 50 reps.  I managed 480ish meters, but felt like I was going to pass out afterwords.  Honestly, couldn't breathe, tight chest, light headed.

When I recovered, we moved into the stretching and warm up movements - mountain climbers, v sit-ups, leg raises, planks, etc. 

The overall goal at CF Vengeance this week is to set our max rep standards with the 8-6-3-1 rep format.  Monday was the front squat, Tuesday was the over head press and pullup and arm hang, but because I missed Tuesday and Wednesday is usually recovery, I did the overhead press and arm hang today.

First up, over head press. I warmed up with 5 reps each of the bar, then 50 lbs, and finally 55 lbs.  My work set looked like this:

           60 lbs x 8
           60 lbs x 6 (I attempted, but couldn't complete, 65 lbs for 6 reps)
           65 lbs x 3 
           70 lbs x 1

Overhead Press
Next up, arm hang.  I am not quite ready for unassisted pull ups (my weakness), so my challenge was 3 sets of hanging in the pull up position for as long as physically possible.  Yay. 

I manged 28 seconds, 22 seconds and 25 seconds.  Can we say room for improvement. 


I finished the morning with this quick circuit to get my heart rate up a bit:



KB Swing

Box Jumps


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