2012 TD 8

this morning, HD and i split up the session into (1) deadlifts, (2) a superset, (3) an AMAP superset, and (4) a timed workout.  this surprisingly went fast.

deadlifts
5reps/120lbs, 5reps/150lbs, 3reps/185lbs, 5reps/135lbs, 5reps/155lbs, 5reps/185lbs

as you can see for sets 4 and 5, i increased the weight to make the transition easier.  i don't think this adjustment would hurt any progress.  i think one of my major weaknesses with deadlifts is my grip.  anyways, HD's 6th set for deload is 230lbs haha!  i got some catching up to do.

next, superset
leg curls- 15reps/65lbs, 13reps/65lbs, 12reps/65lbs
hand-release pushups- 15reps, 15reps, 15reps

next, superset - AMAP
weighted situps @ 30lbs
alternating dumbbells curls @ 30lbs (1 rep = left & right)

haha, i have no clue why i was out of breath after this... shameful.  after tackling 40lbs situps a couple of sessions ago, it definitely gave us a different perspective on 30lbs and i believe we're getting a lot stronger with this movement.

results
HD: 50reps, 16reps
DV: 53reps, 30reps

last, for time
21-15-9reps
box jumps
dips
kettlebell swings - 25lbs

here are my entire rounds:

i look pretty ridiculous doing dips considering someone left their arm stirrups on the pullup bar haha.  i felt fatigued with the box jumps and dips (should've gone lower) and think i could go faster in a couple of weeks.  my jumps were sloppy.

and that's that.  deload week ends tomorrow morning.... tonight i have a basketball game... uh, i didn't do any drills at all this week, so i'm going to be winging it.   will let you know how that goes haha.

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cheers,


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