Training catch-up.

Good evening.

Alot on me mind right now, and been feeling a bit under the weather and the week ended with me hurting my back a bit.

Laid up a plan that I would having a deload´ish week. With no greyskulling this week beside Monday.

Thursday:

"Crossfit Total"
Squat
Did 5s up to 80, 3s up to 120
130, 140, 145 all PRs
Press
3s 40-55
65, 70, 72.5f all PRs sooo close on 72.5
Deads
3s up to 130 1s to 160
170, 180PR, 185f



395 Total, had some kind of dream of 400KG, and i think, with more rest on the deadlift i would´ve got 185. Back was fried after squats and i just didnt have any more to give. 180 felt light, just no more energy to give. Better techniqu and fewer lifts, ill have 150 in the bank aswell! My first max session after starting greyskull, so there is still much to do better.

Saturday:
OL tech session, focus on speed under the bar/3rd pull. All submax lifts ~90% for day.
Front-squats 20-60, 5s.
Overhead-squats 20KGx3x5
Power-snatch 20KGx2x5, 30x5, 40x3
Snatch 40x1x3, 50x1x3 60f, 60x1
C&J 60x1x3, 70, 80, 85

Then i held the Saturday class wich was:

"Murphish"
160Doubleunders/80 burpees w/o the pshp.
100Pullups
200Pshps
300Squats
160 Doubleunders/80 burpees w/o pshp.

My cardio for the day:
3000m row.. I tried to hold a 1:55/500m tempo all the way. Picked up the pace half way through to 1:50-1:52, and last 1k i heald ~1:45.
Finished in 11:15, pleased with it. Wich is ~1:52.5/500m. Not a pleasant experience, but i didnt lose it and didnt slow down! A good day for rowing! Now i need to go for more distance. 5k is next.

Now back to next training-cycle´s programming ^^
Until next time!