9/1/17

Had to workout alone today, which kind of sucked, but got all the work in and felt pretty decent on everything... definitly feeling the workouts from these week, but tried to give it my all. Looking forward to some much needed rest this weekend. Feeling strong and I'm really looking forward working to triples/doubles/singles over the coming weeks.

A.
Dead-lift
5x5
Rest as needed

-315#, 365#, 405#, 425#, 435# ... that last set for a set of 5 is the most I've done in a very long time. I felt solid on everything, probably more there, but saved it for next week.

B.
Pyramid Double "Helen" (2010 Crossfit Games Event)
For time:
Run 1,200m
63 KBS (53/35#)
36 Pull-ups
Run 800m
42 KBS (53/35#)
24 Pull-ups
Run 400m
21 KBS (53/35#)
12 Pull-ups

-19:13 ... KBS were 33/15/15 ... 22/10/10 .. 12 ... pull-ups were all sets of 12 with about a 5-10 second rest between the sets of 12. This is a great test of fitness... I've been wanting to do this workout for a long time (since the 2010 Games?). Had fun doing this at an outdoor gym in Newport RI... it was about 68 degrees out with a slight breeze, great WOD to do outside.

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

-85#, 100#, 100#

D.
3 Sets of:
Single-Arm DB Preacher Curl x 20 reps (10 each arm)
Rest 1:30

-30# Across

E.
3 Super-Sets:
Standing EZ Bar Curl (70#) x 10 reps
DB Hammer Curls (2 x 35#) x 10 reps
Rest :60

-This was brutal... had to "cheat" (use a slight hitch) to get the second and third sets of these... the rest interval was very short.

F.
3 Sets:
Wide-Grip Cable Curl (27.5#) x 20 reps
Rest as needed
Weighted Back Extension (45#) x 10 reps
Rest as needed

-Complete

G.
3 Sets of:
Suit-Case Dead-lift (45# plate) x 20 reps (10 each side)
Rest as needed
Plank x :60
Rest as needed
Narrow-Grip Cable Curl (27.5#) x 20 reps*
*Drop set on last set

-Complete ... great finisher/pump on the drop set... went max at 27.5#, 22.5#, 17.5# and 12.5# ... got a big set that ended up being around 70 reps and left my forearms/biceps crippled.

H.
20 Minutes of Stretching

-Complete ... felt amazing