Today was an awesome session. Had a few different options I could do, definitely wanted to get the dead-lifts in from this week. I didn't want to do that really long/silly thing Invictus had planned. I'm back home at my old gym, it's my favorite crossfit gym on the planet. I have done the workout 'king kong' once, back here at my home gym in July 2012. Wanted to give it another crack now that I am much stronger. Set a huge PR on that today! Really great / fun time in the gym with old friends. I always feel at home here; pumped to eat all day and train tomorrow!
A.Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55% (275#)
*Set 2 – 6 reps @ 65% (325#)
*Set 3 – 4 reps @ 75% (375#)
*Set 4 – 2 reps @ 85% (425#)
*Set 5 – 1 rep @ 90% (455#)
*Set 6 – 1 rep @ 95% (475#)
*Set 7 – 1 rep @ 101% (505#) PR
-Was happy with the 505# ... maybe more there, but wanted to save some 'King Kong.' Happy to be able to confidently pull loads around 500#. Great stuff.
B.
'King Kong'
3 RFT:
1 Dead-lift (455#)
2 Muscle-ups
3 Squat Cleans (250#)
4 HSPU
-3:33. I was really happy to PR this workout. Last time I did this was 7/19/12 in a time of 7:13. I felt much stronger and more confident today. Really fun workout, didn't have anyone to train with, but had a great group cheering me on. Awesome time.
C.
3 Sets:
GHD Sit-ups x 20 reps
DB Rows (95#) x 10 reps each arm @ 121 (2 second hold at top, 1 second up, 1 second down)
Rest as needed
-Complete.
No comments:
Post a Comment