2012 TD 6

this morning, HD and i split the session up into (1) bench presses, (2) a timed workout, (3) incline bench presses - AMAP, and (4) treadmill sprints.  since it is deload week, this training day went by quickly.

bench presses
5reps/125lbs, 5reps/155lbs, 3reps/185lbs, 5reps/125lbs, 5reps/155lbs, 5reps/185lbs

being a neanderthal, you always want to push your limits on "chest & bi" days haha... but thankfully, HD and i, throughout the year, have developed the discipline not to overdue it and stick to the program... for the majority of the time haha.

next, for time
4 rounds
5 front squats - 95lbs (rx is 135lbs)
7 push jerks - 95lbs (rx is 135lbs)
9 chinups

here are HD's entire rounds:

what i liked about this WOD was that you couldn't really kip on the chinups and they were strict for the most part.

results
HD: 5mins 15sec
DV: 3mins 30sec

next, incline bench presses - AMAP
HD: 12reps/135lbs
DV: 12reps/135lbs

HD is abnormally strong on this lift, i on the otherhand, am abnormally weak haha... good times.

last, treadmill sprints
1minute down the ladder @ 10mph, .5% incline
1minute on, 1minute off
1minute on, 50sec off
1minute on, 40sec off
1minute on, 30sec off
1minute on, 20sec off
1minute on, 10 sec off
1minute on
total: 7 "sprints," approx. 1.17 miles

and that's that... on to the next workout. oh yeah, the Giants landed in Indy yesterday... go Giants!

get involved w/or donate to the Wounded Warrior Project

cheers,

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