this morning HD and i split up the sessions into (1) deadlifts, (2) a superset, and (3) a timed workout. hopefully we'll get to sneak in a workout in the afternoon and complete this strength cycle, along with our deload week of 60% 1RM... haha we're getting too spoiled.
deadlifts
5reps/135lbs, 5reps/190lbs, 5reps/190lbs, 5reps/190lbs, 5reps/190lbs
used to be our favorite lift haha... now we kinda dread it even if it's light this week. HD was killing it at 235lbs. i have to catch up!
next, superset
front squats- 12reps/70lbs, 10reps/70lbs, 8reps/70lbs
modified front planks- 25sec, 25sec, 25sec
this weight for the front squats wasn't taxing at all and gave me a good stretch. it was good practice to work on our form. moreover, when you get used to doing 60sec for the modified front planks, 25sec is a breeze... sorta felt like we were cheating ourselves, but we have to keep in mind that "deloading" is necessary.
last, for time
5 rounds
swim 50 meters
15 hand-release pushups
15 bicycles
here are my first two rounds:
i always say that i've gotta start getting used to putting my head down in the water, but i was stubborn this morning... next friday we plan on doing a longer swim, so i gotta get my butt in gear for that and keep my head in the water.
results
HD: 12min 56sec DV: 10min 47sec
that's all for now. hope to see you in the afternoon.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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