this morning HD and i split the session up into (1) overhead presses, (2) a superset, (3) a timed workout, and... (4) front squats... haha i'll explain. anyway, this was our last training day of our 85% 1RM week. next week (tomorrow) we're going to deload at 60% 1RM... and we are definitely looking forward to it haha!
overhead presses
5reps/85lbs, 3reps/155lbs, 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
HD hit his presses for 5reps each set & it is evident he is getting stronger.
next, superset
Tate presses- 12reps/25lbs, 10reps/25lbs, 8reps/25lbs
supinated hammer curls- 12reps/35lbs, 10reps/35lbs, 8reps/35lbs
this was the first time HD and i ever attempted Tate presses. i felt like we could've gone a lot heavier with the weight, but oh well... the movement was new and now we know better.
next, for time
"annie"
50-40-30-20-10 reps
double-unders (if you can't do them consistently, which i can't, do 100-80-60-40-20)
situps w/abmat
this really sneaks up on your abs and we kinda slept on "annie" haha...
results
HD: 10mins 16sec DV: 8min 5sec
obviously if i attempted double unders, my time would be a lot slower than HD's... but i didn't want to keep him there for an hour haha.
so we started to cool down and stretch and i don't know what we were talking about... but we were curious to see how heavy we could go with our front squats because we felt like we had a lot left in our engines... and since tomorrow starts our deload, we thought it couldn't hurt... i'm really glad we decided to check it out.
last, front squats
1rep/105lbs, 1rep/115lbs, 1rep/135lbs, 1rep/155lbs, 1rep/185lbs, 1rep/205lbs, 1rep/225lbs, 1rep/235lbs
it's awesome to see this because 135lbs used to be really challenging... and now we're 100lbs over that!
now it's on to the last week of this cycle and then we're going to go back to 5/3/1 for the next 4-8weeks into 2012!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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