Big one at the little gym today. Here's right to it:
Bench Press
2 x 5 @ 95#
2 x 5 @ 135#
2 x 5 @ 185#
Hang Squat Snatch
1 x 5 @ 75#
2 x 5 @ 95#
2 x 5 @ 115#
Deads
2 x 5 @ 155#
2 x 5 @ 185#
2 x 5 @ 235#
This was all sub-max, continuing on in our de-load week. It felt nice and light and was a good warm-up for what was to come.
From here, we went after a tabata. A "tabata" is performed by doing 20 seconds of work (going for maximum repetitions) followed by 10 seconds of rest for 8 consecutive rounds on one exercise before switching to another. Generally, a tabata wod will consist of 4-5 exercises, and your overall score will be the combined total of your lowest round scores for each exercise . Today we just went after one exercise and there was no high or low round. Every rep counted:
Tabata Deadlifts @ 275#
score=50
This was my first deadlift tabata and it was tough. I was shooting for 80 and didn't even come close. I'd no idea how tough it would be in the later rounds. My high round was 11 and my low was 5. I'm aiming to average 8 a round next time out.
We were given exactly 10 minutes of rest before getting after "Chips Ahoy," a chipper performed AFAP:
400m farmer's walk, 24kg kb's
30 pull-ups
30 push-ups
30 box jumps, 24"
30 sit-ups
400m run
time=10:57
I went after this one pretty hard and was certainly feeling the deads. The pull-ups after the farmer's walk, as well as the box jumps, were the major hang-ups in this one for me. My grip, and my body too for that matter, is pretty beat after this week and I'll look forward to rest tomorrow.
No comments:
Post a Comment