Push and Cindyesque

Fourth WOD of the week, involving Push Press and a met-con resembling Cindy: 5 rounds of 3 minute AMRAP’s w/ 1 minute rest between rounds. The AMRAPS consist of as many rounds as possible of 5 pull-ups, 10 push-ups, and 15 squats.

This kind of thing makes for a very good morning. I got up really early to work on a paper, though, so I may not be as rested as I should be, going in. Coffee. 2 block breakfast.

Warm-Up

The usual suspects: pose drills, a bit of running and jumping, stretching, calisthenics. Because Cindy was coming up, I didn’t do many pull-ups (about 2), but did some push-ups (10), and overhead and front squats (about 10), and kettlebell halos (20, i.e. 10 per side, w/ 25 lbs KB).

Strength: Push Press

It’s time for a 1 rep max day.

My most recent 1 rep max day in Push Press was Aug. 28th, where I established a 145 lbs PR and had a volume of 1320. Current 3 rep max (135 lbs) was set a month ago on Oct. 21st, with volume of 1,950. 5 rep max stands at 115 lbs (Sep. 22) with volume of 2,850.

Today I went in shooting for a 155 PR and volume in excess of 1500.

Results:

10 x 45 lbs
2 x 5 x 95
2 x 1 x 115
3 x 1 x 135
1 x 145
1 x 150 (PR)

Volume: 2,030.

Analysis: I could have gone heavier, but was just glad to get a new PR and to stomp on my volume goals. I exceeded my previous 1 rep max PR by five pounds (3.4% improvement). You can’t fault that!

WOD: “Broken Cindy”

5 rounds of 3 minutes on, 1 minute rest, with As Many Rounds As Possible of
5 pull ups
10 push ups
15 squats

In other words, you work for 15 minutes, rest for 4 minutes. Five mini-Cindy’s.

Result: 10 & 2/3 rounds, i.e. 10 full rounds and 5 pull-ups and 10 push-ups.

That’s a total of 55 pull-ups, 110 push-ups, and 150 squats. In 19 minutes. With 4 minutes rest. Although I didn’t have that many rounds, in comparison with some folks, I saw improvement for myself in several respects. Especially, in the early rounds, I was able to complete straight sets, without pausing between reps. That felt righteous.

Carb Cycling?

I have, somewhat tentatively, begun a new dietary regimen. I am abandoning my “calorie cycling” plan in favor of a “carb cycling” plan. So far I am not thrilled with the effects. I will probably follow through with the plan. I’ll write it up more fully soon.