Fitness - Military Press & WOD - 2/11

My legs were destroyed today. All over soreness and tightness, my upper back and shoulders were feeling it too. I think it's worth it to come in the next day after a really hard workout for two reasons. 1) the class is always really small, people generally will take the next day off after a huge workout. 2) Dave always programs work that is designed to loosen you up and work out the kinks, rather than another gnarly workout.

Today was one of those days. There was almost nobody in class this morning. We started off with a lot of stretching with bands and partners. Then warmed up our shoulders really well and got after some strict press.

Focus: Strict press, 5x5
2x5 - 70 Kg (154.3#)
1x5 - 80 Kg (176.3#)
1x5 - 82 Kg (180.8#)
1x5 - 84 Kg (185.2#)

I'm actually surprised I got these up. The sets at 82 & 84 kilos were a battle, but considering the 450 wall balls yesterday taking their toll on my shoulders, I'm happy with this effort. I think next time we hit sets of 5 I'll do more warm up sets at a lower weight then try to jump straight to my target weight. Instead of gradually building up to it, like I did today.

WOD: 3 rounds, 21-15-9 of:
Sumo dead lift high pulls - 52 Kg (115#)
V-ups

Score/Time: 1:59
Calories burned (focus, WOD & finisher): 571

I crushed this one. I didn't slow down once, I'm not sure if I could have gotten a faster time. Each rep of the high pulls during the last set went up just as fast as the reps during the first set.

Rx was 43 kilos (95#) but I went over and still beat the fastest time by 26 seconds. It was weird, my legs didn't hurt at all during the workout, but as soon as I was done, they started throbbing.

Finisher:
Heavy waiter's walk - 32 Kg bell, walk 100 feet twice with each arm
25 ball slams - 20# ball