I’ve been getting to bed earlier the last few days and getting over 8 hours of sleep, which has been great. My shoulders were a little tired this morning and I could feel a bit of tightness in my quads from Sunday.
Warm-up
- 400m Run
- 5 World’s Greatest Stretch (each side)
Strength
Deadlifts
Work up to a 3 rep max with 3 minutes of rest in between sets. Slow with a reset at the bottom (do not touch and go). Set a goal and base percentages off that for each set.
- 5 reps @ 50%
- 3 reps @ 75%
- 2 reps @ 80%
- 1 reps @ 90%
- 3 RM
- Optional 3 RM if the last set felt good
Decided with Gayle, the trainer, that 245# would be a good starting goal since I really had no idea how much I could do. So I used 125#, 185#, 205#, 225#, and 245#. Doing 245# was pretty easy so I bumped it up to 260# for the bonus round. It felt good. I probably could have done another 10 or 20 pounds, but I’ve never lifted that much weight doing anything, so I’m a happy camper.
WOD
3 rounds of 2 minute max effort on the rower with 3 minutes of rest between rounds.
Two minutes doesn’t seem like a lot, but after deadlifts, my legs were shot. I managed to row 575m, 535m, and 519m.
Nick Momrik's Fitness Logs 