6-18-08

Warm up
(was late & missed the first 2 exercises - squats * jumping squats)
20 Mountain Climbers
20 Pushups
25 Kettlebell swings - 12 kg
15 KB cleans R &L

WOD
Seven rounds for time of:
75 pound Shoulder Press, 21 reps (Mod 24#)
42 Superman (May sub 21 Back extensions)

OR

Seven Rounds for time of
Kettlebell Press 35#/25#
42 Superman

Results
7 rounds of shoulder press with a 24# bar
3 rounds of 42 Superman / 4 round of 21 GHD back extensions

38:09

Comments
Pretty happy with my performance today.

I think 24# was probably just about the perfect weight for me. I could generally get the first 8-10 reps done before having to rest, and the last 2-5 were really tough - especially in the last rounds. It just doesn't seem like 24# should be as hard as it was ... it sounds like hardly anything, but the proof is in the experience - anything heavier would have been pretty brutal. I can already tell my shoulders are going to be unhappy with me for the next few days.

I did supermans for the first 3 rounds, and then realized that there were not many people using the (only) GHD hardware, so switched to those - i MUCH prefer them. I'm good at them. 42 supermans takes me - i didn't time it, but I'd guess 2-3 minutes w/ lots of rests between reps. I can hammer out 21 back extensions w/o stopping - so probably in under a minute.

The fact that the GHD equipment was downstairs from where I was lifting was actually a bit of a boon, cause the trip down and up gave my shoulders a bit of a break - which they really appreciated.

Interestingly i felt a lot more woozy/headrush-y from the shoulder presses than i did from the back extensions. I guess it's just the clenching from the exertion to lift a heavy weight?

I had thought about only doing 4 rounds since Max suggested that i make this week a half volume week. And I did feel a bit sluggish in the warmup and in the first round or two, which I was a little surprised by given that I just had two rest days , but after I finished round 4, I wasn't ready to stop, so I did all 7. Tomorrow will likely be a rest day too, since it's opening night @ the theatre where Daniel works, though we may squeeze some climbing in before-hand. Depends on how sore I am ;)