1/7/15

Only slept 5 hours last night ... then caught another 2 hours of terrible sleep on a plane. Got back to Chicago and wasn't feeling great, but once I got warm I felt really solid. This was a great day of training, really glad I got it in and I'm back in Chicago.

A.
Deadlift
*Set 1 – 10 reps @ 255#
*Set 2 – 10 reps @ 315#
*Set 3 – 10 reps @ 365#
*Set 4 – 8 reps @ 405#
*Set 5 – 6 reps @ 455#
*Set 6 - 6 reps @ 475# (PR)
Rest 2-3 minutes between sets.

-There were some percentages written out ... but was feeling solid so I went for the big PR ... felt awesome, really stoked about increasing my dead-lift this last year.

B.
For time:
25 Wall Ball Shots (20 lb)
Row 500m
20 Wall Ball Shots
Row 500m
15 Wall Ball Shots
Row 500m
10 Wall Ball Shots

-8:02, unbroken.

Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

-6:03 ... missed a couple double unders, KB were 3 unbroken, 1 9/6, unbroken. Felt pretty good here.

D.
Three sets, not for time, of:
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions (45#) x 10 reps @ 2012
Rest 45 seconds

-Complete.