I’m tired today, but I LOVED yesterday’s workout. It involved some conditioning, which I haven’t done much of in a week or so, as part of an overall athleticism plug-in my coach and I are using in this current strength cycle.

Week 1 Day 2

Warm-up: 3 x CrossFit Warm-up

Deadlift

1 x 7 @ 255#

Notes:
The standard weight increase on the big lifts for this program is 5#. The weight I pulled is 55# more than I deadlifted last time. The last deadlift session was too light, and 5# just wasn’t enough. That said, I overshot it. My form probably suffered, so next Wednesday I’ll drop back down to 225# and work back up from there.

Conditioning

12 min. AMRAP of:

12 x 1-arm DB Push Press (6/arm) @ 35#
21 x KB Swing @ 24kg
250m Row

Completed: 4 rounds + 12 Push Press + 8 Swings

Notes:
In the first round, I mistakenly did 12 Push Presses per arm; call it extra credit. I seemed to be on pace with most of the rest of the class, but felt slow/sluggish. Maybe the deadlifts? Sleep and nutrition has been good. Could be the lack of conditioning in the last week or combination of the above. Will keep an eye on it.

Athletics/Gymnastics Work

3 x Max Chins

4, 2, 2

Notes: Yes, these sucked. I was spent.

3 x Max Dips

8, 7, 5

3 x Max Hanging Leg Raise

10, 12, 12

Notes:

Last two sets my legs were much more tucked, and I’d be lying if I said I wasn’t kipping ever so slightly.

Notes:
I kinda super-setted these, where I did chins, dips, and hlr’s in one go round before I rested a minute or so.

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