Wednesday 20140409

TODAY'S WORKOUT 

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

Next:

DEADLIFT 

4-3-2-1 Sumo deadlift 
4-3-2-1 Conventional deadlift 
4-3-2-1 Snatch-grip deadlift 

4 = heavy. 3 = heavier. 2 = heavier. 1 = heaviest. 

Rest 1:30-2 minutes between sets. 

Then:

5 x 8 single-leg deadlifts (8 ea. leg) @ 135 
5 x 8 stiff leg deadlift @ 135 lb. 

Next: 

2 rounds of... 

As many reps as possible (AMRAP) of clean and jerk @ 135 lb. in 60 seconds
AMRAP Box Jumps in 60 seconds 
AMRAP Kettlebell swings at 1.5 pood, in 60 seconds
AMRAP jumping lunges in 60 seconds 
Rest 4 minutes 

Lastly, MENTAL TOUGHNESS WORK: 

Hold a wall sit as long as possible [VIDEO] (Compare to last week) 

*Competitor: As prescribed 
*Established: Scale as needed
*Recruit: Deadlift = Scale as needed. 

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.