Fill your hands, you son of a bitch!

Like previous posts I've written after a long absence, I have to comment about how long it has been since the last post.  Well, that's done.

In the last year, I had started doing the workouts on a Crossfit-affiliated website operated by a former member of the SpecOps community.  On many occasions, I've had to modify and scale down some of the workouts to fit some constraints, like time and safety reasons.  Looking back on the past year, I have to say that I've made some progress.

Today's workout centered around the bench press.  After a warmup on the C2, I worked my way up to my one-rep max (1RM).  For this workout, I increased the load by five pound increments after one rep.  My 1RM is still 205.  Somehow, even after I finally managed to press my bodyweight (170 lb) for 10 clean reps, my 1RM is still the same.  The last five sets consisted of one set at 95% of 1RM and four sets at 90% of 1RM.  The next portion of the workout was pressing 35% of 1RM for 50 reps and renegade rows (25 lb) for 65 reps.  The last portion consisted of thrusters (50 lb) for 10 reps, three rounds of pushups (30 reps) and dumbbell swings (20 reps), and thrusters (50 lb) for 10 reps.  After a brief break, I ran 3 miles for 23 minutes 9.66 seconds.