welcome to this year's first Friday The 13th! we took wednesday and thursday off and decided to do a two-a-day today. this morning, HD & i split the session up into (1) deadlifts, (2) a superset, and (3) a really light row.
deadlifts
5reps/140lbs, 5reps/175lbs, 3reps/210lbs, 5reps/225lbs, 5reps/260lbs, 5reps/275lbs (rx was 295lbs)
for whatever reason this morning, i couldn't get a good grip on the bar at 295. don't know what to say except that i manned down haha. obviously HD killed his sets of deadlifts.
next, superset
cleans & jerks- 5reps/125lbs, 3reps/125lbs, 2reps/125lbs
front squats- 10reps/125lbs, 8reps/125lbs, 7reps/125lbs
our heart rates were both pretty jacked after this superset. glad we kept the weight and reps low. the two days off felt great, but it took a while to re-start our engines.
here is my second set:
last, rower
500 meter cooldown
this took about 2mins, nothing big.
kept it nice, simple, and easy because we were coming in later in the evening after work. i've also been feeling a little more tired than usual because i've started to put extra sessions in at Advanced Martial Arts. i either have to eat/sleep more or lighten the morning workouts... haha, going to eat/sleep more because it's not fair to HD to ease up in the morning.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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