This week is a little different than normal because the head coach is out of town. So there is no Performance class this week and the class schedule is off, too. Instead of waking up at 5am for Performance class and then returning at 7pm for Powerlifting I showed up at 7pm for Rookie Class and did my lifting at 8pm.
The Rookie WOD was:
10 KB SDHP <–35#
10 Push Press<–65#
I felt rather speedy and managed to get 9 rounds in the 10 min! Goes to show you what getting the right amount of sleep can do for me!
Then it was time for Powerlifting in which I was instructed to work on back squat and bench press up to 90% of my 1RM. Apparently I was moving too slowly because it took me the whole hour just to do back squat but I did:
2 sets of 4 of:
20Kg, 40kg, 60Kg, 70Kg, 75Kg
Then 2 sets of 2 of:
Then 4 singles of:
Since I ran out of time to do my bench work in the same manner I will just do it Thursday during Open Gym.