Fitness - "Annie", Strict Press PR & WOD w/vest - 3/19

Warm up (untimed): "Annie" 50, 40, 30, 20, 10 of
Double Unders
sit ups

Today's focus was strict press and I was feeling strong from the get go. I felt confidant enough to go for a PR

Focus: Strict press, 5x3, working up to heaviest set
1x3 - 40 Kg (88.2#)
2x3 - 70 Kg (154.3#)
1x3 - 92 Kg (202.8#) PR! 2 KG over body weight.
1x3 - 80 Kg (176.4#)

Man, this was a fight for the last two reps. As soon as the bar cleared my forehead I pushed my head and chest through, which really helped a lot. Keeping good form was a must if I was going to make that lift.

WOD w/10# vest: 30 second max test match (I'll explain in more detail below)
25 Thrusters - Bar only, 20 Kg (45#)
14 Burpees
13 Cals on the rower
20 Kettle bell swings - 32 Kg bell

Score/Time: Rx'd
Calories burned (annie, focus & WOD): 829

Ok, I'll try to explain this killer workout as best I can.

The numbers in front of the exercises above indicate the max reps completed in one 30 second interval, 10 seconds rest between to get to the next station.

We weren't told what this number was or anything, just to go hard, all out for 30 seconds. I thought it was going to be a circuit day, 30 seconds at each station for x number of rounds with some rest between. But no, today's workout was much worse.

After we had our 1 round max sets done, we were told the scheme. We stayed at each station (in the order we started) for 4 minutes and every minute on the minute for 4 minutes we had to match our max set number.

So, once we started if it took me 35 seconds in to get 25 thrusters, i had 25 seconds of rest before the next minute where I would need to shoot for 25 again. If on minute 3 it took me 55 seconds to get 13 calories on the rower, I only had 5 seconds rest before the last minute to try to get 13 again. When we had done 4 minutes at one station, there was one minute of rest to get set up at the next station.

I was one of two to get that max number every minute for every exercise. It was 16 minutes of really hard work, it was deceptive. I'm Glad I finished with KB swings. If I had to finish on thrusters or burpees, I don't think I would have hit my number once. But KB swings are easy to zone out and grind through.

Two-a-day tomorrow with level 2 classes. I'm going to be sore.