12 Days of MaXmas - OH Press - Dec 17

195 last year at this time.

185 went up easy, then 195 was nothing doing. Maybe a bad day, but I should be able to do 195 cold. 

Bummed.

8 hours - 2200/0600. 10 minutes total, PE: 6. 24 hours. 
229/16.

CFFB - Press n' Squat - Oct 6

Swod


Push Press 3 RM

3x135/145/155/165/1x175

165 is a new high for a low 3RM. Coming back.

10 mins.

Dwod

Squat 5 x 1 @ 3 RM from last Monday (295)

*Rest 5 minutes between efforts. During the rest, complete the following:

One (1) 20 yard Four Cone Drill – Right Side Start


One (1) 20 yard Four Cone Drill - Left Side Start

205x3/255x1/275x1

9 mins - which wasn't really a proper warm up. Back really tightened up during the work.

1x 295////x275

Lots of extra rest with the quick 4-cone sprints. The squats felt like a house, even before the sprints, which weren't that strenuous. Poor depth. Thought that this might be a polarity between maximal strength and quickness. It all wasn't that tough during, but afterward, I felt a little terrible.

On a side note, had a bomber of Blondibock at lunch and it ruined my afternoon; sluggish and headachy. Maybe I wasn't all there for this because of that.

22 mins.

5x205 to end.

9 hours - 2130/0630. 45 minutes total. PE: 8. 24 hours. 228/14.

Week average:
P189g/C227/F115 : 28/34/38% 

531 3d Press for max + Cl - Jan 22

AM
Buy in
3x8 FtB

531 3d Press for max
Old 5% working max was 185, just wanted to beat that today.
5xbar/10x95/5x155/1x175/0x195/1x185/0x195/1x190

PM
Easy squat
10x135/10x185/10x225 (bad, shallow reps)/10x185///
13 mins

Calves on the A-frame
5x11 @ 5.35
... one seat of seated for giggles - not really, one set because some douche wanted to share.
7 mins.

7.5 hours - 2230/0600. 20 + 21 minutes, PE: 7.