8/26/17

Had a solid session this morning ... it was good to include some traditional 'crossfit' into today's session. This was a crazy week with school work and having duty on Monday... threw off my scheduled plan for the week, but ended up getting in almost everything I wanted to. Looking forward to another tough week of training on Monday.

A.
Trap-Bar Dead-lift
5x5
Rest as needed

-315#, 335#, 355#, 365#, 385# (f - got 3 reps on the last set) ... felt okay on these ... haven't done them in a very long time, was a nice variation of dead-lifting ... was feeling great on 365# and 385# ... but just lost my grip on that last set as I wasn't using chalk. Nice variance... will bring chalk next time.

B.
On running clock:

For time:
400m Run
9 Power Cleans (225#)
35 Pull-ups
400m Run
7 Power Cleans (225#)
25 Pull-ups
400m Run
5 Power Cleans (225#)
15 Pull-ups

When the clock reaches 20:00 begin...

For time:
21 Toes-to-Bar
10 Tire Flips (unknown weight?)
15 Toes-to-Bar
8 Tire Flips
9 Toes-to-Bar
6 Tire Flips

-12:45 ... didn't feel particularly fit on this ... felt heavy and slow on the pull-ups, but this might have been due to the fact I wasn't using chalk and I was doing pull-ups on a super shitty 'globo gym' pull-up gym bar that isn't made for kipping pull-ups ... but still got some good intensity out of this ... was fun to throw around 225#.
-4:21 ... this was a good burner, fun/different to get out the tires they had here.

C.
3 Sets of:
DB Rows x 20 reps (10 each arm)
Rest as needed

-85#, 95#, 95#

D.
3 Sets of:
Single-Arm DB Preach Curl x 20 reps (10 each arm)
Rest as needed

-25#, 25#, 30# ... this was much harder than I thought it would ... looking forward to getting much better at this movement.

E.
3 Sets of:
Single Arm KB Dead-lifts x 20 reps (10 each leg)
Rest as needed
Plank x :60
Rest as needed

-Complete, used an 88# KB on these dead-lifts ... was the heaviest I've ever done ... my glutes were burning! Great stuff.

F.
3 Super-Sets:
Cable Curls x 10 reps
Reverse Cable Curls x 10 reps
Rest :60

-Complete ... used 32.5# ... good finisher, big pump