2012 Off Season TD 14

on this sunday morning, HD and i split up the session into (1) squats, (2) a superset, (3) a timed workout, and (4) practicing a few movements- HD hit overhead squats, while i wanted to get some clean & jerks in.  as i've stated before, we're pretty excited that it's a deload week and we're only going 60% on working sets, leaving us room to try out other things... haha, we just have to make sure we're not over doing it.

squats
5reps/135lbs, 5reps/165lbs, 5reps/165lbs, 5reps/165lbs, 5reps/165lbs

definitely not a problem and it was pretty refreshing just go go through the movement.

next, superset
power cleans- 5reps/85lbs, 5reps/85lbs, 5reps/85lbs
toe-to-bar- 10reps, 10reps, 10reps

i finally figured out the timing of my kips and have to refine them now.  it was pretty motivating to get a chain of toe-to-bars in a row.  here is my last set:

the weight was surprisingly really light for the power cleans... and my t2b's look more like knee to elbows... and now i realize i only did 9... great.   haha all in all, the thing i'm happy with is finally figuring out continuity and not having to choppily do this movement ...  because this motivated me, haha i ended up loading 135lbs and doing 3 clean & jerks and figured it would be wise to stop before HD and i continued to our WOD.

next, AMRAP
20 minutes
row 250m
25 pushups

i like rowing a lot... i have to figure out a way to keep the straps on the rowing machine tighter and to transition faster off and on it.

results
HD: 9 rounds +250m rowed +14pushups
DV: 12 rounds

last, practice
HD's overhead squats- 2reps/95lbs, 2reps/115lbs, 2reps/135lbs
DV's clean & jerks- 5reps/135lbs

to make sure we didn't over do it, we set a cap beforehand.  HD said he just wanted to do a couple of reps at 135 and i said i wouldn't do more than 5reps... we wanted to stay longer and test out our engines more, but felt it would be best to just leave haha... we feel like little kids with new toys to play with & that Christmas has come early!

before the Giants game, i'm gonna run 5k.  it feels like i haven't run in forever haha, so hopefully it this won't hurt...  i don't think it will, but you never know.

get involved w/or donate to the Wounded Warrior Project

cheers,

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