10FEB: Deadlifting

  1. Agile-8 + back bridges
  2. Oly complex:
    a. snatch grip RDL:  95 x 3, 3, 3
    b. snatch grip power shrug: 95 x 3, 3, 3
    c. snatch grip high pull: 95 x 3, 3, 3
    d. muscle snatch: 95 x 3, 3, 3
  3. deadlift: 185x10; 205x6; 215x6; 225x4; 245x4; 275x3; 295x3; 315x1; 335x1; 365x1, 1
  4. seated leg curl:  110x8, 8, 8, 8, 8
  5. barbell lunge:  80 x 8, 8, 8, 8, 8
  6. lying leg curl: 95 x 10, 10, 10, 10
  7. flat back boodmorning:  95 x 10, 10, 10, 10

Comments

Post a Comment

Popular posts from this blog

10 FEB: WOD+Plus

Today's CrossFit workout was: Deadlift: 1-1-1-1-1-1-1 I did: 5 mins on treadmill Deadlift: 135 x 10; 225 x 5; 275 x 1; 285 x 1; 295 x 1; 305 x 1; 315 x 1; 325 x 1; 335 x 1; 345 x 1 Superset 1: a) Kipping Pullups: 6, 6, 5 b) Woodchopper: 100 x 10each, 10each, 10each Superset2: a) Peck deck fly: 100 x 10; 110 x 10; 120 x 6 b) Peck Deck rear delt fly: 100 x 10; 110 x 10; 120 x 6
Read more

30 SEP: Still on track!

Pullups: 10, 10 Inverted Row: 12, 9 Bench Press: 160 x 15, 13 Seated Overhead Press: 100 x 9; 85 x 12 (shoulders tired from bench press) Romanian Deadlift: 95 x 16, 15 (going light to strengthen my lower back) Front Squat: 115 x 18 Barbell Curl: 70 x 15 + 4 negatives Nothing fancy, but we pushed hard on every set, going to or near failure.
Read more

Today's Old School lifting

We burned 800 calories in 45 minutes doing simple, straight-forward work, with short rest intervals. Vertical push/pull superset a. overhead press: 85x10; 95x10; 115x10; 125x11 b. Pullup: bodyweight x 6,7,8,8 Flat back goodmorning: 125x10; 135x10; 145x10; 155x10 Arms superset: a. barbell curls: 95x7, 10, 10, 10, 7 b. skull crushers: 55x15; 60x12; 70x10; 80x10, 10 That's it.  Nothing fancy.  Just hard work on basic lifts.  Friday is our day to try out all the crazy conditioning plans. 
Read more