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i was extremely happy with my last set on deadlifts. according to percentages, my 1RM should go up by 23lbs. but of course, we won't know if that's true or not unless i actually put up that weight when the time comes... the 5 sets of burpees were a good warmup for the timed workout that follwed.
next, 5 rounds for time
5 bench press (135lbs)
5 power cleans (115lbs)
here are my entire rounds:
that WOD was inspired by seeing one of Rich Froning, Jr.'s workouts in preparation for this year's CrossFit Games. we actually started the couplet with the wrong exercise, but that's ok... anyway- at the time of filming, he weighed 195lbs and did the bench presses & cleans at 205lbs! since we're not at that elite level just yet, we did the bench presses close to our body weight and the cleans at an even lesser weight... eventually, in time, we'll get there.
results
HD: 5min 38sec DV: 3min 58sec
here's the short version of the Rich Froning video i was talking about:
and here is the long version... if you have an hour to spare:
we have a rest day tomorrow, then running a 5K on sunday morning. i am going to meet HD around noon for TD 66, following the race. i'm pretty excited for this week coming up- i've already written up all of the days' workouts (and we'll adjust accordingly); plus this is the heavy week (week #3) in the 5/3/1 program... so we'll see if we've had any gains or not. i feel stronger with only 2 weeks of 5/3/1 underneath my belt and it seems that my body responded well to this type of programming! until then...
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
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