this morning, HD & i concluded our 2nd week of this cycle of 5/3/1. we split up our sessions into (1) overhead presses, (2) a superset, (3) box jump practice, and (4) a light run on the treadmill.
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 3reps/125lbs, 3reps/140lbs, 3reps/160lbs
despite going out again last night haha, i actually felt strong on this lift. perhaps it's because i had a big meal with my drinks.
next, superset
front squat- 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
we really wanted to either increase the load or rep scheme, but decided not to over do it. i'll have to look into it when i program for the next month. haha, we did want to save some leg strength for practicing some box jumps.
next, box jumps
1rep/30inches, 1rep/34inches, 1rep/36inches, 1rep/38inches (slightly under)
here is my last set:
HD hit this height as well. we were hesitant to push our luck and decided to go bigger next time. we didn't want to end up like this guy (2nd person) in front of everyone on Christmas Eve... that would be a bad Christmas present:
last, treadmill
20mins @ 7.5mph, 1.5%incline
results: 2.5 miles, approx. 300 calories burned
it was a nice easy jog to end the training day. i had a good sweat going while we were stretching.
and that's that...
happy holidays to everyone, be safe, and i hope everyone gets what they want.
happy holidays to our men and women overseas who are fighting the good fight. we miss you, your family misses you, and we will never forget that our way of life is secure because of the sacrifices you make for us.
get involve w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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