crossfitBWI Strength Day #17

Warm-Up:

2 Min Jump Rope

F2I

Baby Elephant

Dynamic Kicks

Speed Skater

Kip Swings

Dislocates

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:

3 x 5 - 265#

4th Rep of the last set was perfect. I reached squatting Zen. It felt awesome and was super quick. Now to duplicate that effort each lift in order to increase my max. My 2 rep max will be reached on Monday....

Barbell Bench Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 1 x 5 - 185#

Working Sets:

3 x 5 - 215#

Breathing was the key her to explode off my chest. My butt stayed on the bench the whole time. Looking forward to repping out 3 x 5 - 225#'s ...

Barbell Power Cleans:

Warm-Up Sets:

1 x 3 - Bar, 1 x 3 - 95#, 1 x 5 - 135#

Working Sets:

5 x 3 - 155#

These felt great with the lifting shoes. I was quick and my jump felt powerful.

Met-Con:

21 - 15 - 9 of ...

Handstand Push-Ups (2 - abb matts)

Chin-Ups

Time - 10:53

Farmers Carry Holds (110 #'s each hand):

1 Min, rest 15 secs, 30 secs, rest 15 secs, 15 secs ...

I was at the gym for 2 hours. Meaghan asked me if I was going to sleep there. See you on Saturday.