2012 Off Season TD 28

because i'm weak, i wasn't able to workout in the morning the day after Christmas.  i gave in to imbibing, dancing, and singing with my family.  i met up with HD & TT in the afternoon and we split up the training day into (1) bench presses, (2) a superset, (3) squats, (4) another superset, and (5) a light treadmill run.  we had to include two major lifts in one session because i'm leaving for utah on thursday and, of course, we gotta stay close to schedule haha.

bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/255lbs, 3reps/290lbs, .5rep/320lbs, .5rep/315lbs

as you can see i didn't have any gas in the tank to put up 320 and 315.  HD & TT said if i just went for 315 at the outset, i probably would've been able to get 1 full rep... haha they're just being nice.  290 felt alright and i think 305-310 would've gone up cleanly.  HD is getting strong!  he hit 225lbs for 3 reps.  he's going to catch me sooner than later.

next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 1rep/125lbs, 1rep/125lbs, 1rep/125lbs

for the next cycle, i think i'm going to decrease the load and work on reps.  my 1 reps were hitting, but definitely not pretty.  i need to scale down, however HD's form is looking good.

next, squats
5reps/110lbs, 5reps/135lbs, 3reps/160, 5reps/200lbs, 3reps/230lbs, 3reps/255lbs

i was pretty happy with this lift.  felt really strong my last set.

next, superset
burpees- 14reps, 12reps, 10reps
wall-assisted pistols- 14reps (7 each leg), 12reps (6 each leg), 10reps (5 reps each leg)

TT agreed that the pistols were horrible.  i can't wait until we don't have to use the wall for support.

last, treadmill
15mins @ 7.5mph, 1.5% incline
total: 1.87 miles, approx. 227 calories burned

definitely glad we didn't do any timed WODs today lol... plus the globo gym was crowded and it would've been annoying to explain why we have to "hog" the weights and space.  so it was nice to end of with a LSD- light & refreshing.  as you can see, we did a lot this session, which i don't normally like to do... but we had time and like i said before, i had to catch up for missing this morning.

and that's that.  no drinking tonight, so i will definitely be able to meet HD in the morning.  TT may or may not join us permanently, however, he might be drinking right now since he has the whole week off from work haha.

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cheers,

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