crossfitBWI Strength Day #18 and #19

Day #18

Warm-Up:

2 Min Jump Rope

F2I

Sumo Squat 2 Stand

Dynamic Kicks

Joint Mobility

Kip Swings

Dislocates

Squats with PVC

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 - 270#

I went slightly wider with my stance so I could use my flexibility to go deeper in my squat creating more tension in my hamstrings and enabling me to power out of the hole. This also enabled me to stay in my heels. At the bottom I think of a good morning to bring my butt up out of the hole stronger.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#

Working Sets:

3 x 5 - 135#

Used the weight belt. These were strong and powerful. The belt helped me keep a solid base to push the bar away from me.

Met-Con:

60 Yard 110 lbs each hand Farmers Carry

3 Rounds of ...

(3) - Deadlift - 275#'s

(6) - Strict Chin-Ups

(9) - GHD Sit-Ups

60 Yard 110 lbs each hand Farmers Carry

Day #19

Warm-Up:

2 Min Jump Rope

F 2 I

Baby Elephant

Sumo-Squat to Stand

Kip Swings

Joint Mobility

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 - 275#

NEW PR !!!!, My previous PR was (2) reps of 275#'s. This felt awesome. It was quick and deep.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:

3 x 5 - 315#

The last reps on each set was tough. I felt the weight here and my form broke down at the last rep.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#, 1 x 5 - 115#

Working Sets:

1 x 5 - 140#

The last rep was tough and my right arm dipped slightly.

1 Hour of Baby Yoga...

This has been great for recovery.