this afternoon, MV, HD & i split the session up into (1) squats, (2) handstand skill work, (3) a triset, (4) supinated hammer curls, and (5) a moderate treadmill run. MV decided to join our globo gym and hop in on the training day.
yesterday, i ended up spending the better part of my morning at Advanced Martial Arts taking muay thai and brazilian jiu-jitsu classes. my cousin attended muay thai and we determined that he needs to start getting back into shape! hopefully he sticks with it! it'd be nice to spend some family time punching each other and sweating out the frustrations of the work week haha.
anyways, kicking off week 2 (my favorite week) of this 5/3/1 cycle!
squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 3reps/200lbs, 3reps/225lbs, 4reps/255lbs
originally, my working sets were only 5lbs lighter than HD's, so i made an executive decision to just rock with his weight in order to save time haha... he hit the 6th set for 5reps!
next, skill work
25meter handstand walk
this was super fun. the conclusion... haha we suck at this and definitely need to sneak skill work like this into our programming. always important to focus on your weaknesses, but to throw yourself a bone here and there to show you that you're good at something haha... anyways, we need to research progressions, cause the farthest i probably got was 5meters... haha if that.
next, triset
handstand pushups- 10reps, 10reps, 10reps
box jumps- 15reps, 15reps, 15reps
weighted situps- 20reps/20lbs, 20reps/30lbs, 20reps/30lbs
as you can see, we've increased the weight on the situps. i felt really strong today, probably because we worked out a little passed noon as opposed to way early in the morning. handstand pushups are getting a lot easier, was trying to work on springing back onto the box on my jumps instead of stepping down, and although we increased the weight on the situps- didn't really feel it.
here is my 1st set:
next, supinated hammer curls
15reps/30lbs, 10reps/35lbs, 5reps/40lbs
eh, why not right?
last, moderate treadmill run
30mins @ 7.5mph, 1.5% incline
total: 3.75miles, approx. 455 calories burned
run felt awesome and 7.5 felt like we were walking! can't wait to WOD it up tomorrow morning.
and that's that! time to go watch the Giants beat the packers haha...
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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