Bench press fail

Had another disappointing experience on the bench last night. The coach at CE (Dyke) suggested I back off and do a set of 4 at a .5 to 1 lb over my last set of 4. That was 216 a few weeks ago. Naturally I told myself, "too light, I'll go heavier" and wrote 220 x 4 in my logbook. After deciding to try the same work set after a rest and wearing a shirt I backed that off to 217.5.** Well I only got 3 raw and managed a fairly easy 5 with the shirt. I decided to skip the leg workout as the strength component prior to the wod was enough to fatigue me. This made two workouts in a row where I haven't hit my planned work sets. (Last week I missed at (both) 248x2) It dawned on me as I pondered my aching delts and traps, that I hit pull up development after the morning wods. So I think I'll skip that stuff on bench days or do it last.

Today Chris was back in the house and we partnered up for strict presses. 5 doubles, last set was at 135. The metcon was an interesting 20 minute amrap of 14/10/6 OH lunge (65), ring rows (scaled), inverted burpees. One thing I don't think I'm too concerned with for now is HSPUs or derivatives. I lost count. Yesterday's wod was pretty fun. 5 rounds of 10/10 ring rows/pushups. (scaled from MUs, another thing not on my radar) 15 kb swings (32kg) and 50 SUs (scaled from DUs) all done at 1:1 work:rest. I shortened up my rest cycles by 30 seconds and was still able to hit each round pretty hard. Finished in 15:30. Monday was a mixture of fun & horror. First, a barbell complex of power clean, push press, hang squat clean done EMOM for 7 rounds. I went 4 @ 155 and 1 @ 165. Good weight, challenging but maybe a bit conservative. The squat clean was the limiting factor and needs to get addressed on my suck list. the metcon was pretty awful, 

3 rounds for time of:

25 ring rows (scaled from HSPUs), 

20 ball slams @ 20#

15 burpees

10 T2B, I just did kipping pikes. 

I have no idea how long it took me now because I didn't log it. 10? 12? An hour?

Post wod weigh in today, 230 lbs. Yikes, it has taken a long time to get here. I hope the next 10 come off faster.

**At CE, Dyke has gotten incredible results from his (drug-free) strength athletes by constantly incrementing the weight of every work set, even if only by a fraction. It works, it's what we do. You may not do it, so be it.