Crosstit fotal... eh?!?
warmup varied
KL & SS 2x55#barbell complex
ED leg raises, leg curls, abductor
workout:
3x10 OHS
3x10 back squat
3x10 overhead press
3x10 deadlift
OHS:
ED: 2x75, 85
KL: 75, 85, 95
SS: 2x75, 85
back squat:
ED: 155,165,175
KL: 2x155,165
SS: 3x135
overhead press:
ED: 85, 90, 95 (f-7 pp)
KL: 85, 85, 85(f-5 pp)
SS: 75, 80, 85
deadlift:
KL 225,245,255
ED 135,155,175
SS: 3x225
cooldown:
KTE ladder
KL, ED & SS: 8
All in all a long but good workout. Personally, I liked really working on the form for my squats. I have a big problem with rounding at the bottom and it was good to really work those muscles and feel what it was like to not screw up my form (though I definitely lost it on the last reps of some of those sets). It felt good to do some OHS, even if it was at light weight. I feel like we've been neglecting them for awhile. The overhead presses were fine, but the deadlifts were pretty killer. I had some problems again on the last few reps and broke form pretty severely. The current soreness in my back is probably from that.
It was good to have Eric back today putting in a strong performance, and Kenway was a crazy old man on the deadlifts. Looking forward to more gym stuff, maybe incorporated before climbing...
3 comments:
Christ ...
Hey, I'm not crazy!
He's only a little bit crazy! I really enjoyed being back! It was just the right workout. But, boy do I have a long way to go on the deadlifts before a CFT! The overheads felt good and the squats were great. More! More! The press was pretty good to--but I think there is a lot more to be worked out of that. All in all really good work all around. We did try to call on form (Scott was rounding a bit on the squats and Kenway and I were turning our torso/shoulders a bit on the press). So the low weight was good. I think that this kind of form workout should be a regular component of building up. Now, time for Yoga, Aikido, Climbing and Cross Fit!!!
Post a Comment