Still feeling good, my back is no longer tight or sore and I am ready to squat.
Back Squat:
1x5 @ 270#
1x5 @ 315#
1x7 @ 350# (PR)
Assistance Exercises:
Power Cleans
3x5 @ 185#
Step Ups to 24" box
1x10 @ 65#
2x10 @ 85#
Saturday
I feel strong.
Bench Press
1x5 @ 185#
1x5 @ 225#
1x11 @ 240#
Assistance Exercises:
Strict Pull Ups
1x14 @ bodyweight
1x13 @ bodyweight
1x12 @ bodyweight
Flat Dumbbell Bench
1x7 @ 90#
1x6 @ 100#
1x4 @ 110#
Conditioning:
5 rounds
Prowler Push 40 yards
20 KB swings at 35#
8:17
Dinner:
Chicken salad with sweet potato fries. Inspired by my role model Josh Courage.
The 110# dumbbells that the gym I go to has are, lets just say, rickety. I have Louis spot me, not so much to help with reps but more so to knock the weights away from crashing onto my dome if they break, reminds me of this Dangerwod.
Sunday
I attended DC's Most Primal 2011 and I got to watch and catch up with a bunch of my friends from DC. No one has changed unless they got cooler. I seemed to regress in my coolness but this is about them, not me. Three brutal workouts and everyone did awesome. My friend Maddie was competing for the first time and she was a beast finishing first in her heat for the third WOD. Josh Courage came in second place for the second year in a row and Dan The Man Samarov continued his third place streak. I believe this is his fourth 3rd place finish in Crossfit competitions, thats consistent. Great job to everyone!
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