this morning, HD & i conducted our last workout of 2011. we split the session up into (1) overhead presses, (2) a superset, (3) weighted situps, and (4) a light treadmill run.
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/135lbs, 3reps/150lbs, 1rep/170lbs
next, superset
front squats- 3reps/175lbs, 3reps/175lbs, 3reps/175lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
next, as many as possible
20lbs weighted situps
results
HD: 50reps DV: 50reps
last, treadmill
15mins @ 7mph, 1.5% incline
total: 1.75miles, approx. 212 calories burned
short & simple... i'm ready to kick off the new year in utah now.
hope you all are enjoying the holidays.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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