[1.3] “Vanessa”: 15 deadlift, 12 hang power clean, 9 front squat, 6 overhead however (push press, mainly) for 5 rounds
95#: 1:30, 1:20, 1:24, 1:25, 1:35
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Adam
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Adam
[1.2.1] Back Squat 1’s
95, 135, 155 x 3 warmup
165, 175, 185, 195, 205, 215 {PR}
not as deep as I’d have liked, but a 15# pr w/ no spotter feels pretty good to me… -
Speed Bench: 8sets of 3 @ 60% (175#) = 1...
Adam
[1.1.1] Speed Bench: 8sets of 3 @ 60% (175#) = 105#
“Tabata This” –
86 each: squat • pullups • pushups • situps • row
15 • 6-4 • 15-8 • 12 • 1:28-1:40 -
Adam
Today I started a Westside-CrossFit cycle. Here’s the cycle, for my four-days-a-week schedule:
1.1 dynamic upper/metcon
1.2 max-effort lower
1.3 metcon
1.4 max-effort upper2.1 dynamic lower/metcon
2.2 metcon
2.3 max-effort olympic
2.4 metconFor speed days, use one lift for three consecutive cycles before changing.
For max-effort days, rotate lift variations for bench press, overhead press, squat, deadlift and good mornings on a weekly basis.
For max-effort Oly days, rotate lifts with each cycle. Metcon days will also incorporate Oly lifts at sub-maximal efforts.
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Adam
21-15-9 155# deadlifts + 75# OHS
› 9:12 -
Adam
Press, 3×7
110, 115, 120, 125, 130, 2@135, 1@140 [PR] -
Adam
8 rounds of 400m run, w/ 90 seconds rest between
cash out: 5 HSPU/holds
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Adam
Entering a Main Site cycle. Two weeks, maybe, and then back to MEBB/CFFB? We’ll see…
Monday :
25-50-75 : squats, pushups, pullups, situps
› 30:48 -
Adam
5 rounds, starting each on 6-minute intervals:
1 min wall ball (avg. 25)
1 min pullups (12)
400m run -
Adam
21-15-9 OHS (75#) + ring dips
› 7:43right shoulder came close to subluxing…
Adam 8:20 am on March 11, 2010 Permalink
I also IF’d from 2:30pm to 7:45am this morning (17 hours), so this workout was done in a fasted state. Didn’t hurl, but came close.