One of my training sessions from the week of 23/2/2015. This one was more of a recovery/ accessory session.
Did several sets of squats at 75% of max just to keep the blood flowing. I used 100kg for 4x6.
Ah, the quintessential CrossFit movement. Mention "thruster" and the CrossFit workout "Fran" (21-15-9 reps of thrusters and pull-ups) immediately comes to mind. Now that I've mentioned it, perhaps I should give "Fran" a shot sometime... it's ALWAYS a gnarly workout!
Worked up to a single at 55kg and then dropped back to 45kg for two sets of max reps. Managed 10 and 11 reps on each of the sets.
Nothing spectacular about this one, it's a solid exercise that I recommend be incorporated into training after being able to perform a decent number of regular unweighted chin-ups or pull-ups.
Performed 3 sets of 3 with 17.5kg worth of weight plates hanging from a dip belt.
Good week of training. It's been (and will continue to be) challenging at work -- I've been posted to a new appointment and suddenly have lots on my plate to deal with -- but training continues to be one of the top priorities in my life and I always look forward to it. To be honest, I find training incredibly cathartic. Yes, I know, I'm odd.
Just a glimpse into what I did today --
Sunday, Feb 8
2” Deficit Deadlift
1x4 at 130kg, 3x5 at 120kg
I pull conventional-style, and I've found that the deficit deadlifts have really taught me how to use my legs to initiate the drive off the ground. All the sets felt smooth.
Incline Dumbbell Bench Press
3x15 at 16kg
Kept it at a RPE (rate of perceived exertion) of 7 with these dumbbell presses. Nothing like a good ol' chest pump. :P
1-Arm Dumbbell Row
3x20 at 24kg
Never underestimate the power of high-rep dumbbell rows in leaving you pretty damn breathless!
Finished off with a quick metabolic conditioning workout that ran as follows:
25 Deadlifts (70kg)
25 Handstand Push-ups
Took me 5:33.
Do follow along as I continue to post more about my training and thoughts!