Crossfit - 13/03/14Warm Up
10 pipe passthroughs
Burgener snatch warm upStrength
5x3 snatch, building weight to 3RM - 30kg - PB
3x5 back squat @ 80% - 72.5kg
3RM sumo deadlift - 105kg - PBSkills
3 sets of max effort handstand push ups - 11, 1, 3
I love sessions like these that just concentrate on strength building. I had never done a 3RM on snatch before, and I think I probably could have gone higher than 30kg, but I know form was slipping and I'm chasing the bar. 30kg is still a PB though as it was the first one
Back squat, first time in a while as I've been concentrating on front squat to try to keep my chest up. I still struggled keeping my chest up, but it's getting there. I really do find some time to do some accessory work for this however, things like GHD raises, good mornings, toes-to-bar etc. Still I got through at 72.5, so that's better than it has been.
Sumo deadlift felt good. My 1RM was 120kg, my 5RM was 100kg, so I was hoping for around 105kg for the 3RM, which I managed with relative ease (it still felt hard, but felt good). I think with a little more time I could have got 110kg for 3. Still, another PB in the bank.
Kipping handstand push ups have also progressed. I've only been able to do them in the past with an extra abmat, which lessens the range of motion. I did the first set like this, and got 11 reps out, equalling my previous PB for this, however I decided that for the next two sets I'd have a go at doing this as recommended, so that your head is level with your hands when at the bottom (I use 2 * 15kg plates either side of an abmat, for a bit of head comfort). The first set like this didn't go well and I got one messy rep, but the second I readjusted my position and got 3 out, with a little practice I can get more like this. Any time HSPUs come up now I'll try the recommended version.
Weighed in this morning at 70.7 kilos (11st2lbs). Pleased with that, I'm hoping that next week this will have gone up to around the 71 kilo mark. We'll see.