Push Press Max

Grace RX

Push Press Max

This was my first time Deadlifting since injuring my lower back
I started SUPER light and being VERY careful.
95 lbs
115
135
155
165
175
185
All sets felt easy and great form. I was REALLY concentrating on keeping the load on my posterior. I wanted my hamstrings to feel it. Although my grip did feel it a little in the end, just because my hands aren't used to any weight for grip in a while I think.
Good WOD.
Midline got a nice dose from the combination as it was getting nicely taxed on teh arm extension pushups and lateral cross type pushups. I was only doing 5-6 on those and then an additional 2-4 with the regular ring pushups.

about 20 minutes warming up. I also did 3 rounds of: 10 burpees & 25 DUs for the warm up. WOD: nothing too crazy of a pace just slow and steady and keep on keeping on wtih the WOD.

AMRAP in 20min. of:

5 push-ups
5 Cleans at 95 lbs/65 lbs
5 thrusters at 95 lbs/65 lbs
10 GHD sit-ups

7+15

rest day

Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a 20 kg (44 lbs) Kettlebell. No plyo box available so I used a Body Solid bench just over 20"

Strength
3-3-5 Back Squats (110kg - 120kg - 100kg)
3-3-1-1-1 jerks (60kg-70kg-80kg-90kg-100kgfail)
3-3-3-2-2 weighted HSPU 10kg (2 mns rest)

skill
snatch and clean pulls

midline
2 x 1 minute weighted plank 10kg

endurance
4x150m swim (about 5 minutes rest)

Every minute complete:

4 Toes to bar
8 push-up
12 kettlebell (45 lbs)

Go as long as you can, then finish 12 rounds.

I think I made it through 9 rounds on the minute.

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