5/6/13

Worked out at golds gym in pinardville at 3pm.

Buy In:
500 meter row
15 Back Extentions
15 GHD Sit-ups
2 rounds of Cindy
Mobility


A1. DL – 1RM
135x5, 225x3, 315x1, 345x1, 365x1, 375x1, 385x1
Failed my first attempt at 385. Had a bad pull. Knew I could get it so I repotioined the grip and pulled achieving my 1 rep max DL.
A2. Explosive
B. Single leg Squats 4×5 (each leg) at 31X1
40,45,50,55
C.
AMRAP 7
Run 200m
10 OH WL (with barbell) 115/83

Rest 4

AMRAP 5
10 KB Swings (70/53)
10 Burpees

On first metcon I was able to get through 2 complete rounds plus a 200m run as well as 8 oh wl. I was very spent after the workout. Felt very unstable on the OH WL feel I need to really focus more on my core strength.
Second metcon was a killer. I used a 70lbs DB. Was able to 3 full sets plus a round if DB swings and 7 burpees. Was really shooting for 4+ rounds. But for first day back in a week I feel pretty happy about.