10 push ups
10 sit ups
100 singles
10 squats
(x3)
Training
A1. Paused Standing Press @ 12X2; 4-6 x 4; rest 90 sec
A2. Clean Grip Dead Lift @ 3211; 3-5 x 4; rest 90 sec
B. Depth Push Ups - elevate hands - 20/set x 3; rest 1 min only b/t sets
(fraction as needed)
C. GHD Sit Ups - 20 x 4; rest 90 sec
Results:
A1. set 1: 75x6 reps
set 2-4: 80x6 reps
A2. all sets: 185x5 reps
B. set 1: Hands on top of 45lb plates/ 20 unbroken
sets 2-3: hands on 45 plate + 25 plate
C. GHD sit up: 2 sets of 10 reps
Felt great through the whole workout. I may have been able to go slightly heavier on the presses, but 6 reps was plenty tough with tempo. 185 for the deadlifts was a good weight with the tempo given. 3 seconds down is fairly tough, but picking the weight up wasn't any problem for me. Felt real good with the push ups, shoulders were a little burnt out from the presses, but I'm happy with how the push ups went. I've only done GHD sit ups one other time at crossfit, so I had to knock the numbers down quite a bit. The plan was to do four sets of 10, however my back started hurting pretty bad after the second set so I stopped there.
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