Monday, February 16, 2009

02-16-09 Monday Week 3

HSPUs. If you can't say something nice...

Well, I'm not 100% over my sinus infection but I'm back on the horse, nonetheless. I don't feel like it slowed me down, the muscle-ups and HSPUs did that. (What's an HSPU?) My left shoulder continues to get worse and I made an appointment to see an A.R.T. therapist on Wednesday. I hope he can fix me in one visit because that's all I can afford. I actually cried a little during some back squats tonight (those seem to bother it more than anything) but Tommy basically called me a pansy, so I just kept going.

Training Log:
3:30PM Metcon
15 Minute AMRAP:
2 Muscle-Ups
4 HSPU (=handstand pushups)
8 Pullups

Shana -- 6 rounds + 1 muscle-up (kipped the HSPU)
Tommy -- 9 rounds

7:30PM Focused Lift
Back Squat 3x5
Shana ................................ Tommy
175 x 5 .............................. 205 x 5
185 x 5 (PR) ...................... 215 x 5
no 3rd set .......................... 225 x 3


According to the Strength Bias article, if I'm understanding it correctly, if you hit a PR, you're supposed to stop there. I hit a 10# PR on that set of back squats and was really happy with it so I stopped there -- which is why there's no 3rd set.

5 comments:

jenna said...

Sick Metcon! I can't wait to try it. I have been enjoying your blog. I am your size, and girl...you kick ass! You're an inspiration - keep up the good work, keep coming up with those great workouts, and I can't wait to try them!

Shana A. said...

Thanks, Jenna! It wasn't fun -- those stupid HSPU!

jenna said...

Oh, I KNOW. Those are my worst! I can't even do them full ROM yet. At first I was a little bit excited to see that even a bad-ass like you was using an abmat. But, I now see that you also have your hands propped up on weights. Any tips for developing a HSPU?

PatC said...

Keep it up Shana! You're doing great. Love the pink power shoes.

Shana A. said...

Thanks, PatC!

Jenna - you are too funny! I still have to kip the HSPU to get full range - but I've had some success doing negatives.