Friday, january 11th, 2008
AM
Strength (bad idea)
Deadlifts
10x135 (snatch grip)
5x185 (snatch grip)
5x225 (snatch grip)
8x315 (over-under grip for here on out)
6x315
6x315
6x315
10x225
- Corner BB Press (6x90, 6x90, 4x115).. 115 is a better incriment than 135
- Pullups (5xbw, 4xbw, 4.5xbw).. start doing pullups first. grip was friend and back was tired
Finisher: 2x50 10# medicine ball slams (100 total, 30sec. rest, love this ball, there's no bounce)
Notes: Watched to do Snatch grip DLs today, but my hands are still friend from fighting grips in Gi class as well as the pullups in Cindy. My calluses are all ripping off and the DLs were nearly impossible. I'm happy with the amount of reps that I got in at 315 though. Lots of work for such an early AM workout.
Notes 2: For future DE days, the main lift needs to be 50-75% of my max lift. I need to move down slowly (ohp and squat) and throw the weight up as fast as possible. Squats (6-9 sets of 2 reps), OHP (4-7sets of 3 reps), and Deadlift (6-10 singles). 45sec. rest between sets
PM
I've lost my mind:
Crossfit GPP
21-18-15-12- and 9 rep rounds of (5 rounds, 75 total reps of each):
- Deadlift (95#)
- Hang power clean (95#)
- Front squat (95#)
- Push Press (95#)
Not done as a complex, but as single exercises. 21 deadlifts, 21 cleans, 21squat, etc.