2012 TD 5

this morning, HD and i split the session up into (1) squats, (2) a superset, (3) a timed workout, (4) weighted situps, and (5) a moderate treadmill run.  today was the start of our deload week, the last week of this cycle of 5/3/1.

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 5reps/115lbs, 5reps/140lbs, 5reps/170lbs

the weight felt nice and light and it was good to know the rest of the week would be going down like this.

next, superset
hack squat- 15reps/90lbs, 12reps/180lbs, 8reps/230lbs
back extension w/25lbs plate- 10reps, 8reps, 7reps

the back extensions snuck up on us and we both felt pretty tight after the first set.  perhaps we need to incorporate more back extensions into our workouts or stretch better.

next, for time
5 rounds
5 bench presses @ 135lbs
5 power clans @ 75lbs

here are my entire rounds:

my cleans suck and i need to work on racking the weight.  wish we filmed HD's cause he's fundamentally sound and people could really learn from watching his form.

results
HD: 3mins 10sec
DV: 2mins 12sec

next, weight situps - AMAP
HD: 25reps/40lbs
DV: 30reps/40lbs

last, treadmill
30mins @ 7.1mph, 2.0% incline
total: 3.55 miles, approx. 457 calories burned

and that's about it.  i felt we could sneak a bunch of stuff in since it was the weekend and we didn't have any time constraints... can't wait to start of the work week tomorrow haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

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