It's been too long!
Deadlift
3x135, 3x185, 3x225, 3x255, 3x285, 3x305
Metcon:
5 RFT:
10 step-ups to box. (per leg) w/ 70# kb in goblet squat position
250m Row
12 Bench Press 95#
Rest 2 min.
2:15, 2:19, 2:42, 2:27, 2:55
Good hard work with that planned rest! The goblet step-ups were a cool movement and became tough to hold up in the later rounds. Joe came up with a nice one here! Good to be back to deadlifting after almost 4 months off! Zero knee pain.
Showing posts with label row. Show all posts
Showing posts with label row. Show all posts
Sunday, October 17, 2010
Tuesday, June 22, 2010
6.21.10 - ME Deadlifts, Metcon: row, clean and jerk
Tonight I worked out with Joe F. again. Good times. Trained him in the clean. Being a good coach is difficult stuff. I'm glad Joe is letting me be his guinea pig!
Deadlift: 135x5, 185x5, 205x5, 225x5, 255x5, 280x5 (PR+5)
Buy In -
15 Muscle-up rows.
Southern European Sectional:
Event 1 "The Godfather"
AMRAP in 10 minutes of:
250m Row
5 Squat Clean to Overhead (scaled from 135 to 115)
4 rounds + 150m rowed. Good hard work! My hamstrings were fatigued from the deadlifts before but this was a great workout.
Cashout:
10 L-sit pullups (5 pullup 5 chinup)
I should make things clear with a bit of an explanation on my programming: I am getting most of my workouts from Kempie who is programming for JTM. Check out his blog at: http://crossfitjtm.blogspot.com/. Kempie is a great coach, and "knows" my brother from brandx website. I decided to follow Kempie's programming as much as possible to follow someone who can program way better than I can and to keep working on things I'd otherwise avoid. I'm aiming at doing a crossfit strength biased (CFSB) programming that is tailored to my schedule...so for at least one six week cycle I'm lifting heavy doing deadlifts, squats, and shoulder press (unless going climbing interferes) and doing metcons 4 to 6 days a week depending on the week and my schedule.
Deadlift: 135x5, 185x5, 205x5, 225x5, 255x5, 280x5 (PR+5)
Buy In -
15 Muscle-up rows.
Southern European Sectional:
Event 1 "The Godfather"
AMRAP in 10 minutes of:
250m Row
5 Squat Clean to Overhead (scaled from 135 to 115)
4 rounds + 150m rowed. Good hard work! My hamstrings were fatigued from the deadlifts before but this was a great workout.
Cashout:
10 L-sit pullups (5 pullup 5 chinup)
I should make things clear with a bit of an explanation on my programming: I am getting most of my workouts from Kempie who is programming for JTM. Check out his blog at: http://crossfitjtm.blogspot.com/. Kempie is a great coach, and "knows" my brother from brandx website. I decided to follow Kempie's programming as much as possible to follow someone who can program way better than I can and to keep working on things I'd otherwise avoid. I'm aiming at doing a crossfit strength biased (CFSB) programming that is tailored to my schedule...so for at least one six week cycle I'm lifting heavy doing deadlifts, squats, and shoulder press (unless going climbing interferes) and doing metcons 4 to 6 days a week depending on the week and my schedule.
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