A. power clean - 3 reps - EMOM - moderate effort - 10 minutes
B1. close grip bench press @ 30X1; 4-5 x 3; rest 2 min
B2. 1 arm db torso row @ 20X0; 4-7 x 3/arm; rest 2 min
C. DB back ext's @ 2022; 5-8 x 3; rest 90 sec
A. #125 x 2, then #135 x 8 <-- focused on landing in a quarter squat and getting my elbows up faster, all TnG
B1. #95(6), #95(7), #105(7) <-- underestimated on this one
B2. #30(7), #40(7), #55(5) <-- last set was tough on the left arm, didn't get the DB quite high enough
C. #15(8), #25(8), #30(8) <-- owch
Went a little harder than I had planned today, but I got a good warm up and felt okay. Helped to be working out with people (Angela and Sydney from Crossfit77).
Put in some extra time with a lacrosse ball, and take an Epsom salt bath. It's not the same as a massage, but it can't hurt, and is cheap.
ReplyDeleteWhen the Rx is 4-5 reps, do 4-5 reps. Don't keep going (as in B1). Yes, you underestimated yourself a bit, but you could have fixed it by increasing the load a little more across the sets.
Plus, being beat up from a comp, it's not like you'll be hitting a PR or moving weight that can put any kind of hurt on you. Nothing to lose, so go for it.
Hrm. We must have written it down as 4-7 reps because I wasn't trying to do more than rx'd.
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