2012 Off Season TD 26

this evening, HD & i split up our sessions into (1) deadlifts, (2) a superset, (3) a triset, and (4) treadmill sprints.

deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 3reps/225lbs, 3reps/250lbs, 5reps/285lbs

i adjusted my form and basically have the bar scraping my shins... nonetheless, i have no lower back pain.  when it comes down to timed WODs, i just have to be cognizant of the placement of the bar.  attention to detail is huge when it comes to performance on AMRAPs consiting of heavy weight!

next, superset
clean & jerk- 3reps/145lbs, 2reps/145lbs, 2reps/145lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps

here is my 1st set:

i know that i'm muscling the bar more than i should.  i definitely have to take advantage of the momentum.  i couldn't believe that by increasing the weight merely 10lbs, it' make such a huge difference.  it seemed like i was throwing 135lbs around last week, but the extra weight made that much of an impact!

next, triset
weighted situps- 20reps/20lbs, 20reps/20lbs
modified front planks- 60sec, 60sec
double-unders- 10reps, 10reps, 10reps

always good to work on double-unders.  HD's double-unders are really good!  i have to work on mine, but was still able to get a few down in a reasonable amount of time.

last, treadmill sprints
@ 11mph, 1.5% incline
1min on, 1min off
1min on, 50sec off
1min on, 40sec off
@10.5mph, 1.5% incline
1min on, 30sec off
1min on, 20sec off
@9.5mph, 1.5% incline
1min on

we were supposed to run a ladder, but the speed killed us!... maybe we start with 10mph and adjust accordingly from there...

and that's that... going to end up going to the gym until MV and i leave for utah.

get involved w/or donate to the Wounded Warrior Project

cheers,

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