3 x 2 max effort deadlift w/6 x max height box jump in between
-Finished deadlift @ 415# x 1
-Finished box jump @ 45" x 1
The 415# deadlift was a pr, but an unsatisfying one. I felt so strong when I did my set of 3 @ 405# on Tuesday that I had planned to try and finish @ 425# x 2 today. No cigar. 415# stoned me. Didn't even try a second one. But a pr none the less.
Then a met-con WOD for time; "Annie."
50-40-30-20-10 rep rounds, alternating of:
-double unders
-ab-mat sit-ups
time=7:17
This was a good effort and a significant time improvement from my last go.
Spent some time doing some easy muscle-up progression work on the rings. It's starting to look like I'm a lot closer to the muscle-up than I thought. It will take a lot more work and practice but I think I'll get one a lot sooner in '09 than originally expected. Don't know how long it will take to get to the point where I perform as many as the guy in this video. Ever?
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