1/22/14

Today was a solid session. I altered the first part because I did a max set of wall-balls Monday and I need to work my burpees. I'm glad today was lower volume and tomorrow is a rest day. Pumped to hit it Friday.

A.
For time:
100 Burpees.
-6:00 exactly. I was happy with my effort on this. I got 123 in 7 minutes during the 2012 Open. My goal is to PR that workout with a score of 130 this season.

B.
Deadlift
*Set 1 – 10 reps @ 50% (225#) of 1-RM
*Set 2 – 10 reps @ 60% (275#)
*Set 3 – 8 reps @ 75% (350#)
*Set 4 – 6 reps @ 85% (405#)
*Set 5 – 4 reps @ 90% (425#)
Rest 2-3 minutes between sets.
-Felt really strong. I wanted to do more!

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111 (135#, 185#, 185#)
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 8 reps @ 21X0 (25# all sets)
Rest 60 seconds
Glute-Ham Raises x 5 reps @ 3011
Rest 60 seconds

-GHRs still kick my ass, but they are better than they were when I started following Invictus in September.