Monday 20150112

STRENGTH

Warm-up thoroughly....

FIRST: 

3-5 minutes jog, row or aidryne 

THEN: 

3 rounds of...(Lower body emphasis) 

  • 5 wall squats [DEMO]
  • 10 squats 
  • 20 lunges 

THEN: 

5 minutes of dynamic stretching. 

NEXT: 

Squat 

  • 5 reps @ 70%
  • 1 rep @ 90%
  • 5 reps @ 70%
  • 1 rep @ 90%
  • 5 reps @ 70%
  • 1 rep @ 90%

Power Clean 

  • 7 sets of 2 reps working up to a heavy 2-rep set. 

Conditioning

For time:

21-15-9

Deadlift 225 pounds
Burpee over barbell

*Competitor: As prescribed 
*Established: 185 pounds for deadlift or bodyweight.
*Recruit: 95 pounds for deadlift or 50% of bodyweight. 

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.