2012 TD 3

after taking a couple of days off, HD and i were pretty energized for this training session.  we split it up into: (1) deadlifts, (2) decline bench - AMAP, (3) a superset, and (4) an AMRAP.

deadlifts
5 reps/140lbs, 5reps/175lbs, 3reps/210lbs, 5reps/260lbs, 3reps/295lbs, 1rep/305lbs

i was supposed to hit 330lbs, but since i missed last week, i figured i'd try 315lbs.  the weight didn't go up as i struggled with the grip, so i had to settle for 305lbs... no rush.  as per usual, HD killed his deadlifts.

next, decline bench press - AMAP
HD: 10reps/185lbs
DV: 16reps/185lbs

next, superset
weighted situps- 20reps/30lbs, 20reps/30lbs, 20reps/30lbs
lunges w/45lbs in each hand- 12 steps, 12 steps, 12 steps

last, AMRAP - 10mins
row 250 meters
25 pushups

this was a good way to wrap up the training day.

results
HD: 5 rounds + 179 meters
DV: 6 rounds + 165 meters

and that was that.

get involved w/or donate to the Wounded Warrior Project

cheers,

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