2012 TD 22

this morning, HD and i split up the session  into (1) overhead presses, (2) squats, (3) a couplet, and (4) a timed workout.  since we didn't get to finish "power week" of 5/3/1 with overhead presses, we figured we would begin the training day with them.  subsequently, squats would kick off our deload week.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/125lbs, 3reps/145lbs, 3reps/160lbs

i PR'd on my last set!  i honestly don't know where it came from.  perhaps i had the extra strength because HD was filming haha.... we did have friday thru sunday off so that may be an explanation as well.  here is my last set:

next, squats
5reps/115lbs, 5reps/145lbs, 3reps/175lbs, 5reps/115lbs, 5reps/145lbs, 5reps/175lbs

this movement was stress free and it felt good just to work on form... haha this is how all deload weeks should be- one of the main reasons i look forward to them.

next, couplet
pullups- 15reps, 13reps, 12reps
dips- 15reps, 15reps, 15reps

this will probably be the last time we do pullups this week until our physical fitness test on saturday.

last, for time
21-15-9reps
weighted situps-30lbs
hand-release pushups

it was good to knock out pullups and situps early in the week in order for us to keep fresh for saturday.  nothing too crazy, yet challenging at the same time.

here are HD's complete rounds:

results
HD: 4mins 20sec
DV: 2mins 20sec

nice and simple.  3 more training days left before the PFT on saturday.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 21

this afternoon, HD and i split the session up into (1) deadlifts, (2) an AMRAP, and (3) an AMAP.  

deadlifts
5reps/135lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 2reps/315lbs

i PR'd on my 6th set! 

next, AMRAP (as many rounds as possible)
10mins
5 power cleans - 95lbs
10 toes-to-bar
15 dumbbell thrusters - 15lbs each hand

this surprisingly killed me, which is why i will never sleep on crossfit.  here are two of my rounds:

still can't find my flip cam, so i apologize for the quality again.  HD and i hated our lives after this.

results
HD: 5 rounds + 1 power clean
DV: 5 rounds + 5 power cleans w/25 seconds left (basically HD annotated that i quit with 25sec to go haha)

last, AMAP (as many as possible) - 2 sets
weighted situps - 30lbs

results
HD: 40reps, 25reps
DV: 35reps, 30reps

HD and i have one more session before we close out this power week of 5/3/1.  as usual, i can't wait to deload and taper down before our physical fitness test next saturday.  haha, looking forward to it!

get involved w/or donate to the Wounded Warrior Project

cheers,

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