Sat - DL PR

OPT SHE July 14

part 1:

100 m IM warm up

+

EMOM - 25 m free @ 80% x 10

(rest 3 min) x 2

+

100 m IM cool down

rest 4 hours

part 2:

A1. Speed Dead Lift @ 11X1; 60% 1RM; 10 sets of 3; rest 30 sec

A2. Speed Bench Press @ 20X1; 60% 1RM; 10 sets of 3; rest 30 sec

B1. Dead Lift - build to a tough single fast; rest as needed

B2. Build to a 1RM in the Weighted Dip fast; rest as needed

C. 22 rope climbs for time - 20'

Results:

Did part 2 in the morning at the gym with the intention of swimming later in the afternoon, but never made it happen due to timing/schedule for the day. I definately need the strength work and feel comfortable with the swimming at this point.

Part 2

A1. completed with 140#

A2. completed with 70#

B1. 235# - PR for DL from the ground - used a mixed grip, 225# felt surprisingly easy - definately felt limited by the pull in left low back that has been there since thurs this week so I was a guarding a bit. Previous true DL test was at 215#.

B2. 50# - PR, I had not tested the weighted dip in a while and so did not know what to expect. I could have probably gone up again by a few lbs. This is almost even with my weighted pull up, which is 56#

C. 8:17 - had no clue what to expect for time on this, completed faster than I anticipated, really glad I wore double high socks for this, and I still got a small abrasion on left shin.

225 Deadlift PR

235# - Deadlift PR

 Rope climbs