Friday, December 13, 2013

Hard WODs and extra credit work

On Thursday, it was presses and then a mini-WOD:

35 lbs 5 reps
55 lbs 3 reps
63 lbs 1 rep
68 lbs 1 rep
73 lbs 1 rep
I tried 78 lbs and my left arm gave up. Sheesh! More time, practice and accessory exercises are gonna have to be done in order to get stronger on my overhead press.
Then row 400M and rest 1 minute between rounds for 4 rounds.  The goal is to sprint on the rowing.  I got between 1:39-1:38 on each round so I was consistent! 
After work, I did a basement workout with Alix:
Bench press 5 reps each set:
45, 65, 75, 80, 80
I tried 85 lbs but only eked out 3 good reps.  
Dead hang pull-ups 6, 6, 4, 4 with a 1" band to assist (10-15 lb assist).  My goal is to do 40 pull-ups per week so I have to complete 20 by Sunday.
On Friday morning, it was all about running and deadlifts:
Run 400M
21 deadlifts 115 lbs
5 rounds
I did 105 reps at 115 lbs! That's about 50% of my 1 rep max on the deadlift.  My lower back was sore midway through the workout but I kept going and foam rolled afterwards.  So far, my back still feels good!


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