Buy in:
3 rounds of
10 Body Squats
15 GHD
15 BE
5 Parallette HSPU
10 C2B Pull-ups
10 Ring Dips
Note to self: Hip felt great after the warm-up! Need to reinstate the WU!!!
CFSB Week 5
Deadlift 5x5
Still working on perfecting form. Trying to be very gradual/incremental while increasing loads from week to week. My goal is to get stronger doing these and not focus so much on getting a PR. Instead I am trying to focus on the technical side of things and pulling the weight with as strict form as I can. I am still setting the bar down, resetting, and pulling...no touch and go's!
Today's Loads:
WU (x 5 each): 135-185-225-275-315
Work Loads: 345-355-365-380-390-405(x3)
I was able to jump up 15#'s from last week for a set of 5. Thought I would give 405 a go. First three came off the floor pretty well. I am not sure if I relaxed mentally or what, but I pulled the 4th rep off the floor about 4" and felt my back start to round so I dropped it and called it a day.
Hip is feeling better. Lower back feels worn out/fatigued, but not hurting. Like it just got through lifting some weight...which is what I am going for. I feel pretty good about the loads. Fpptball practice starts next week and I am hoping to be able to keep up with the strength WODs. It is going to be tough, but I am hoping to pull 405 x 5 next week.
Metcon: 10min or less
5 RFT of
275# Deadlift, 5 reps
10 Burpees
as Rx'd: 2:50 (PR by 1.92sec from 2:52.92 on 7-7-10)
I about lost count of my rounds. I thought I had finished 5 but the clock said 2:12...and...although I felt like I was moving throught the WOD pretty smoothly, I know I wasn't that fast. It did put a hitch in my giddy up...I almost stopped, but then jumped back on the bar to finish the 5th round. Glad I was still able to squeak out a PR. Might have been under 2:50 had I not had the mental mishap after round 4...or was it 5...no it was 4...
Skill Development:
Weighted Ring Dips, L-sits, HS Walks
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