2012 Off Season TD 10

this morning, HD and i split up our session into (1) bench presses, (2) a superset, and (3) a timed workout.

bench presses
5reps/135lbs, 3reps/290lbs, 3reps/290lbs, 3reps/290lbs, 3reps/290lbs

this was a pretty heavy percentage for us to do 5 reps for each set across the board.  HD and i, for sanity's sake, decided we were going to work with 3 reps.  it was definitely challenging, however, we performed 8 reps less than intended.  did we cheat ourselves?  perhaps.  but we did prevent injury and listened to our bodies.

next, superset
dips- 15reps, 15reps, 15reps
pullups- 15reps, 15reps, 15reps

this week the pullups were a lot easier to perform and i felt a lot stronger.

last, for time
"Randy" - a Hero WOD in honor of Randy Simmons, a 27 year LAPD veteran and SWAT team member who was killed in February 2008 in the line of duty.
75 power snatches (55lbs, rx is 75lbs)

i'm confident that HD and i would be able to do this WOD pretty well at the prescribed weight if we didn't do any heavy strength work beforehand.  we still put up reasonable times.

here is HD's  first two minutes:

results
HD: 7mins 50sec     DV: 5mins 35sec

and that's that.  tomorrow we're going to conduct the "filthy 50" and i am really looking forward to it.  there's a lot in store for the month of december...  i'm glad to see that HD and i are going to finish 2011 pretty strong and continue our gains into 2012.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer