Day: January 29, 2015

Able to Pull Big Again

Got in a quick garage workout early this morning. Started around 7:30 I think.

Ski Erg

4 Rounds

  • 1000m @ 3-6 seconds faster than 2k pace (1:58-2:01)
  • 2:00 Rest

Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.

IMG_5617

Gymnastics

5:00 AMRAP

  • 5 Strict Ring Dips
  • 10 GHD Sit-ups

Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.

Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.

Warm-up

3 Rounds NFT

  • 350m Row
  • 10×210# Reverse Hypers

Strength

Deadlifts

  • 5×155#
  • 5×225#
  • 3×265#
  • 3×315#
  • 3×355#
  • 3×385#
  • 3×405#
  • 3×425#
  • 3×445#
  • 3×465# (PR)

Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.

Conditioning

3 Rounds

  • 3:00 AMRAP (“Cindy” rounds)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.

Accessory

  • 20 Turkish Get-ups (44# KB)

I did 2 per arm and then switched sides, so 5 sets per side.