Monday, September 28, 2015

09282015 Monday 2x Fails

Well, it was not a "great" day. I got some work in...but did not complete the workouts at least to what I wanted.  Read the bad news below.

HEAVY BENCH

Continuing the strength programming today is my 5 x 5 bench day.

Warm up
Stretch, Roll, Bands

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 3

WORKING SET 5 x 5 @ 255lbs
5/5/5/5/3

UGH!!! I was so mad and pooped I could not finish this.  This sucks! SUCKS! So guess what...I have to do this weight again next week. I have to complete all 5 sets and all 5 reps before I can move on.

WARM UP
3 x
10 x wall squat
10 x sit ups
10 x push up
100m run

Stretch

SKILL

EMOM 7 min
5 x Snatches @ 95lbs

WOD

"NANCY"
5 RFT
400m Run

15 x Overhead Squats @ 95lbs
Time cap - 20:00min
DONE - 20:11
BOOOOOO!!!!!

Truth is I know I sucked on the OHS...I know I bro repped....A LOT.  I know my OHS sucked really bad.  It takes a long time for me to warm up to OHS.  So towards the end I felt I got deeper and bad better form.  So bro repped and all and still was slow. I know it was my running...per usual.  Figure it takes me 3 min or 4 min to run the 400,....5 x 3 is already 15 min...so...yeah do the math and I know I was going to be slow.

Well hey everyday is another day to improve.  So improve I shall....

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