2012 Off Season TD 34

this morning, HD, JE & i split up the session into (1) overhead presses, (2) a superset, and (3) a timed workout.

overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/70lbs, 5reps/90lbs, 5reps/105lbs

felt like knocking out an additional 7th set for 4reps/135lbs... definitely had more in the tank, but decided that would do.

next, superset
front squat- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
tricep rope extension dropset- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs

our racking for the front squat is getting a lot better.  because we went heavy just a few hours before, haha, it sort of felt like deja vu.

last, for time
5 rounds
9 deadlifts- 75lbs (rx is 135lbs)
6 hang power snatches- 75lbs (rx is 135lbs)
3 overhead squats- 75lbs (rx is 135lbs)

here are my entire rounds:

i need to have stronger shoulders and a wider grip for my overhead squats.  i also can see that i'm muscling my snatches too much.  i liked my deadlifts but hated that i had to go too low during the WOD haha, because we were only using 5-10lbs plates.  plainly, it sucked... and i feel like it left me drained for the rest of the day haha...

the times for this WOD at the prescribed weight are way insane.  i think the goal would be to match those times at the scaled down weight, then to increase the weight until we hit the prescribed weight.... too ridiculous...  check them out: http://www.crossfit.com/mt-archive2/008078.html

results
HD: 5mins 23sec     DV: 5min 6sec    
JE: 6min 10sec (scaled down to 45lbs rounds 1-3, then 30lbs rounds 4-6)

good work and am looking forward to a rest day.  i get to watch rutgers men's basketball play uconn tomorrow evening at the RAC with my buds then hit the old stomping grounds.

this concludes this cycle of 5/3/1 and onto a new 4 week cycle... ugh... back to going heavy... haha, looking forward to it!

get involved w/or donate to the Wounded Warrior Project

cheers,

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