Friday AM: 'MEBB' (Max Effort Black Box) + full body conditioning

Morning at the Y and miraculously I had the whole weight room to myself almost (only a small handful of others in and out) -- rest of gym was crowded, but I guess the lifters took the morning off. This made for a fun and good workout!!!

Warmed up light with some arm stretching, a few neutral pullups and a few burpees then got right to work warming up my press routine with lots of empty bar reps and got to work.

Max effort push press:

• 3 x 85
• 3 x 95
• 3 x 105
• 1 x 115
• 1 x 125
• 1 x 135
• 1 x 145
• 1 x 155 -- FAIL

The MEBB structure is 3-3-3-1-1-1 but since I was unaware of my max (I think I had previously maxed out at 120 on regular overhead press) I kept going til I broke. I almost got the 155 but not quite. If I put the bar down, took a minute, and went for it again, I think I might have been able to get it.

Comprehensive Dumbbell Circuit (minus the presses):

• 1-arm Snatch x 5/side (50lb)
• 1-arm Swing x 5/side (50lb)
• 1-arm Bench x 5/side (50lb)
• 1-arm Row x 5/side (50lb)
• Bulgarian Split Squats x 5/side (30lb DBs)

Repeat 4x.

I should have done this for time. I realized that after I started going and noticed I was ripping through these fast. After the 2nd round I did need to start taking water breaks and hydrating tho (late-ish night) and the split squats slowed me up slightly since my balance wasn't great.

Finished with a few shoulder tweaks and a couple of sets of DB Admiral Kerry Strugg It's A Trap Akbars... did not get to work in the core exercises. If I can get back to the gym this afternoon/evening, I will try to get in yesterday's planned sprint circuit and blast the core. If I can't do that, maybe Saturday morning hill sprints and home core workout. We'll see.