Run up Sweeny Ridge trail for time
5 x 5 floor press w/ 2x max strict pull ups between each round
KB swings 62#
The run was great. It's 1.8 miles pretty much straight up and within 5 minutes there is no way to catch your breath. The best part is that it is a narrow, paved, switchback road and you never really know when the end will come. Took me 19 minutes flat (with a quick phone call from Lindsey that I totally needed to take, she rocks my world, what can I say). I soaked in the view from the top, through the rain/hail that was crashing down on me, then headed back down in a blazing 13:21.
Back at The Gym, I had a couple guys in to workout and I hit my own. The floor presses felt great! As much as I talk trash about bench pressing, there totally is an invigorating feeling about heaving a weight off your chest. Floor presses are interesting because of the added challenge of pressing without momentum. I was able to get 240# for a smooth set of 5 and was pretty happy with how strong I felt. The pull ups between sets were brutal but such an interesting challenge. I banged out 12 and 11 on the first round, then 9 and it was 7 and 8 for the remainder of the work block. I'm pretty happy with being able to endure such a tough exercise under a TON of fatigue at that rep range. I would love to be in the 10 range, but this was better than I expected.
The metcon was short and sweet. Finished it in a muscle-fatiguing 3:02 and was very happy with that time. The combo of jumping lunges to KB sings was killer, and this led to the push ups feeling kind of like a recovery. My arms are going to be shot tomorrow! I'll have the video up soon.
Never Stop, GET FIT.