Tuesday 20140422

TODAY'S WORKOUT 

PULL-UP LADDER

1-10 pull-up ladder 

Looks like...

  • 1
  • 1 + 2 
  • 1 + 2 + 3 
  • 1 + 2 + 3 + 4 
  • 1 + etc.. to + 10 

Drop from bar and only rest as much as you need to complete next set. STRICT PULL-UPS. If you will not complete the ladder, then kip. 

Then:

BENCH PRESS

1 x As many reps as possible at bodyweight (as much as you weigh on the bar), or 70% of 1 RM, which ever is heavier. If you cannot handle BW, then 70%. 

Rest 3 minutes 

5 sets of 3 reps @ 80% 

Rest 3 minutes 

3 sets of as many push-ups as possible with 60 sec rest b/w efforts. 

Rest 3 minutes 

2 x 40 V-ups 

Next:

3 x 400m sprints ALL OUT EFFORTS 
1:1 work to rest 

Lastly, MENTAL TOUGHNESS WORK: 

Hold plank as long as possible (COMPARE to last week!!) 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

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.