Wednesday 20140402

TODAY'S WORKOUT 

Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.

Next:

DEADLIFT 

5 x 4 reps @ 65% 
5 x 3 reps @ 75%
5 x 2 reps @ 85%

Rest 1:30-2 minutes between sets. 

Then:

3 rounds 

5 Bent Barbell Row (pick heavy weight, only manageable for 5 reps)
5 strict pull-ups 

Next: 

2 rounds of... 

As many reps as possible (AMRAP) of push press @ 45 lb. in 60 seconds
AMRAP Double-unders in 60 seconds 
AMRAP Kettlebell swings at 1.5 pood, in 60 seconds
AMRAP Burpees in 60 seconds 
Rest 2 minutes 

Lastly, MENTAL TOUGHNESS WORK: 

Hold a wall sit as long as possible [VIDEO]

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Deadlift = 55%, 65% and 75%. Then, pull-up progression of your choice.  

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.