Shoulder Press

Day 2 and Shoulder press. After some mobility work started on the 21's. I should have gone from 80-180 but …

mobility

SP (21's)
80-170. Failed 175
1 x 40 x 45

So I missed my attempt at 175 and didn't even try 180. I'm sure with a longer break I could have made it, but that kinda defeats the purpose of the 21's. I'll stay at this weight again next week and hopefully be a bit more successful. If I fail again I'll see that as a sign that it's time to switch it up.

The last set of 40 x 45 was just to see. Interesting. I'll attempt 45 or 50 reps next time.

Squats

Beginning of the 4th period in this strength cycle. Talking to Jon this morning kicked my rear in gear to do the CFE.

CFE 8x 20:10
777m

This evening was back squats.

1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 315

That last set gave me a headache!

Bench

Back home! I missed the last two wods and thought I'd try to squeeze two in today but that didn't happen. Settled on bench press…

mobility
cfwu x 1

bench press
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
7 x 3 x 240

Deadlift

Another WOD at the Kings Bay Naval gym. Today was DL…



DL
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
5 x 1 x 415
1 x 5 x 315
1 x 5 x 225

Bars were slicker than ours and no chalk so was having issues with my grip. Cut it down to just 5 sets of singles (instead of 7) and then did a few more with lighter weight. Other than the cramp in my right hamstring, not a bad WOD.

Shoulder Press

Back at work again. I forgot to post my WOD from yesterday. I did it in the morning, then we cleaned up and heading out so I could make my flight. It was…

mobility
Back Squats
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 310

I went with my normal bar position and bottomed out on each of the reps. Felt very heavy and a few reps were slow coming up. Will be interesting next week!

I didn't put any sunscreen on this morning and got cooked in the GA sun. Afterwards, cleaned up at hotel then hit the Navy gym they have right down the road. Typical military gym but good enough for some 21's on the shoulder press.

SP x 21's
75-175.

Last one was tough, but then it's supposed to be.

Snatch

Last day of the third period (week?) of this strength cycle. As you see from the title…

mobility
cfwu x 1

squat snatch 21's:
55-140

I attempted twice and failed at 145. Guess I have to start somewhere eh?

Bench press

mobility

BP:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
7 x 3 x 235

Feeling good and should be able to continue this for at least 1-2 more weeks before I hit a wall.