Went to open box hours this Sunday, not really expecting to do anything amazing. I was going to practice my overhead and do my usual pull ups.
Here is what I did:
PVC as needed - pass throughs, around the world, front rack stretch
Empty bar presses x 10 for 2 sets
Empty bar good mornings x 10
5 x 5 Strict Press
65#, 75#, 95#, 105#, 135#
5 x 3 Push Press
145#, 155#, 165#
3 x 1 Push Jerk
175#, 185# FAIL, 185#
the after failing 185#, I wanted to try one more time...on my second attempt I was able to get it up and lock it out. It felt solid so I wanted to go for a PR (Personal Record). I slapped on 2 x 10 plates..and went for it.
I GOT IT!!
It was so amazing. I was soooo happy!! I have been working on overhead weight for like a year. I have always wanted to get 200# of my head...the real goal is my bodyweight over head. Next time I am going to try 225. Ultimately if I can hit 245# I will be super super crazy happy. GOAL ACHIEVED TODAY!!!!!
After that I went into my pull up practice. Same as last week.
10 x 2
The pull ups feel better and better, this week I am going to try 10 x 3. the plan is get to 10 x 5 and then I will try for my 10 strict. I may be stuck at 10 x 3 for awhile...but progress is progress right? I will get those pull ups!
For the final final...did a tabata of air squats. 20 sec on 10 sec off....for 8 rounds.