I cut some of the workout out today... just wasn't feeling like doing any crossfit/cardio stuff... have had a big amount of life/work stress and just didn't want to do it. Felt strong in the deadlifts and got a huge pump from the pull-up finisher. Was nice/low stress.
Warm-up
Cardio of Choice x 3-5 minutes
+
2-3 Sets
30 Elephant Walk Steps 15/leg
*Straighten the knee as much as possible to stretch through the hamstrings.
10 Seated DB Good Mornings
*Hinge as far as possible without allowing the lower back to round.
-Complete
A.
4 Sets
10 Box Jump Overs 24/20"
6 Alternating Single Arm Devils Press
Bike 600/480m
rest walk 60sec
-Complete ... didn't time this, just the rest, was a nice warm-up
B.
Deadlift
5 sets of 3, add 0-20 lbs over last week’s 4x5
-470# for 5 sets of 3 (20# over last weeks 4x5 with 450#)
C.
Max Strict Pull-ups
1 Set of 20#
1 Set of 14#
1 Set of Unweighted
Rest 2-3 minuets between sets
-Result =
16 @ 20#
16 @ 14#
17 @ BW ... massive bicep/lat pump out of this, nice way to end the session.
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