I was meant to go to the gym last night, but after working all weekend I was braindead by about 4pm. We had pizza and hit the hay at 9:30pm - best night’s sleep I’ve had in a long time.
So, I got up this morning determined to go to the gym. I bought a pre-workout recently (Optimum Nutrition’s Essential AmiN.O.) - I’m very skeptical of pre-workouts and all that stuff, although I like the ON protein powders, but figured I’d see if it helped.
Not sure if it was the pre-workout (I took the minimum dose) or the 8.5 hours of sleep, but I did feel a bit more ‘on’ at the gym this morning.
I’m trying to be a bit more structured with my strength and gymnastics training: sometimes, our classes can feel a bit rushed, and it’s hard to get in all the things I want to work on. I came across Competitor’s Training, which is programmed by Ben Bergeron out of CF New England (he programmes for Chris Spealler and Becca Voigt, both seven time CF Games competitor’s, so you get the impression that the guy is good at programming for longevity!), and I’m going to try and incorporate that programming around the work we do in our classes. Of course, this is exactly what you’re not supposed to do, so we’ll see how this works. The CompTrain programming is free, so I can drop it if it isn’t working.
1. Front Squat - 5 x 7 @ 32.5kg (this is light for my legs, but it hurts my hands. I need to work on shoulder/arm/wrist mobility.)
2. ME C2B pullups. Ha. ha. ha. Unfortunately, the assisted pullup machine was occupied, so I did 3 sets of ME lat pulldowns at 36kg - 12, 8, 6. I also did seated rows at 35kg (just because the handle was staring me in the face!) for 3 sets of 8.
- 7 DL @ 80kg (scaled to 60kg/172lb)
- 30 air squats
- 7 strict HSPU (scaled to double KB press @ 8kg/17lb)
This was meant to be 5RFT, but I thought I would struggle. And I was right - those air squats were much tougher than they had any right to be. Definitely need to work on the old endurance.
A good start to the morning!