2012 Off Season TD 36

this morning, HD, JE & i split the session up into (1) bench presses, (2) a superset, and (3) an AMRAP (as many rounds as possible).

bench presses
5reps/135lbs, 5reps/165lbs, 3reps/200lbs, 5reps/215lbs, 5reps/245lbs, 3reps/280lbs, 2reps/280lbs

as you can see, i had to split up the last set of 280lbs into 3 reps, then 2.  haha, i really feel that i've plateaued on this lift.  as long as everything else improves, i'm okay with that.

here is my 5th set w/245lbs:

next, superset
pullups- 15reps, 15reps, 15reps
overhead squats- 10reps/55lbs, 10reps/55lbs, 10reps/55lbs

it's really nice practicing the overhead squat and i look forward to getting stronger at it.  next time i'll film this superset.  we got to work on having stronger shoulders, a wider grip, and going below parallel.

last, AMRAP
5mins
18 box jumps
15 toe-to-bars
12 push press (65lbs)

because there are 3 of us now, we have to shorten some of the WODs.  it's fine, because with a shorter AMRAP, you are still able to challenge yourself by attempting to sprint through the movements.  i believe with longer AMRAPs, we tend to pace ourselves... although simple, this AMRAP sucked for sure haha.

results
HD: 2 rounds + 18 box jumps + 5 toe-to-bars
DV: 2 rounds + 18 box jumps + 11 toe-to-bars
HE: 2 rounds + 14 box jumps ** modified to 18 box jumps, 15 knee raises, 12 push press with 15lbs dumbbells in each hand **

i forgot to mention that i actually went to a Brazilian Jiu-Jitsu class at Advanced Martial Arts on saturday and i also attended one this evening.  they offer great mixed martial arts classes and i want to start going to more of them often.  i've had a membership for awhile, but i've been too busy or just finding excuses not to go.  like my morning sessions, i hope i keep getting after it at Advanced.

... that's about it.  we're going to do some light running and a Hero WOD tomorrow morning, then take a break on wednesday.... haha looking forward to the rest.

get involved w/or donate to the Wounded Warrior Project

cheers,

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