Noticeable Improvement

Today was a great day at the box. Concentrated hard on deadlift form, felt some improvement on the weighted pull ups, and also felt strong on the air dyne (which is rare)

Training: (Function)

A. Clean Grip Dead Lift - take up to a tough triple; NOT a 3RM, compare effort getting there to Aug 6

B. Chin Ups pronated weighted strict @ 31X0; 2-3 x 4; rest 2 min -  get head through at top

C. Airdyne Sprints or row sprints - 25 sec @ just below top end effort; rest 2:35 x 5


Warm-up
Air Dyne 60sec
10 push ups
10 squats
Air Dyne 60 sec
10 pull ups
10 med ball cleans
Air Dyne 60 sec
10 sec handstand hold
10 walking lunges

Results

A. 245 (3 reps)

B. set 1: 3@53

    set 2: 3@53

    set 3: 2@53

    set 4: 2@53

C. Air Dyne

Today was the first day since I started crossfit (4 months ago) that I felt that my deadlift form was spot on, and I felt confident with every rep. Immediately felt a huge difference after the WOD in that my back wasn't wrecked from deadlifting....major improvement was made today. I was thrilled with the weight I used. Felt I could have done a heavier 3 reps, but that wasn't the goal today. It was also a good day for my strict pull ups. I thought I would be able to get 3 reps on all four sets with the 53, but adding tempo makes it very challenging. Even though I did drop down to 2 reps, I wasn't going to drop in weight, since I was still within the rep count required. The air dyne was torture as always, but felt I held a consistently strong pace for all 5 sets.