August 4, 3011

AM Strength Session

[Cycle 7, Wave 1 - Deadlift]

Deadlift: 180lbsx5, 205lbsx5, 235lbsx7*

followed by

Modified Crossfit Finisher (for time):

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
1 run across yard and back

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
2 runs across yard and back

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
3 runs across yard and back

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
4 runs across yard and back

Time for Finisher: 19:07
[7:40 for 1st 2 rounds; 5:29 for 3rd round; 5:58 for 4th round]

*3 warm-up sets; 3rd work set is for reps

PM Conditioning

1 hr of yard work

[179; 177 after workout]