warmup
1/2 mile jog from bus stop to gym
mobility drills with emphasis on shoulders
burgner warm up with PVC pipe
few warm up sets of shoulder press 10 @ 45, 10 @ 65, 5 @ 95
Strength
Shoulder Press 5 x 3
105 , 115 , 135 , 145 , 155
Im really happy with this. My previous PR for this lift was 145 for 1 rep so I've already beaten that. The handstand push ups along with these workouts must be working!
metcon
10-9-8-7-6-5-4-3-2-1
95lb hang power snatch
handstand pushups (head to 25lb plate)
= 16:55
This was brutal. I though initially I would have gotten sub 10 min but the HSPUs were just too hard after the shoulder presses. I realized it was gonna take a while after the set of 9 but I pushed through and managed to finish.
Im really looking forward to next week to see what my maxes look like.
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