First day back after missing a bunch of workouts due to a crazy work schedule. My back has been feeling great the last few weeks, so I decided it was time to lower the reps and very gradually start to work my way back up in weight.
Squat: 95x10, 135x10, 185x5, 205x5, 225x3x5
Overhead press: 95x5, 135x5, 155x5, 175x7x1
Weighted pull-ups: 0x5, 25x5, 40x5, 55x4x5
Deadlift: 135x10, 185x10, 225x5, 275x3x5
Everything felt great today. I can definitely see why West Side and similar programs include lighter days where you can do reps w/ high speed/power output. I think I'll need to do some of these in the future instead of solely focusing on heavy sets of 3 or 5.
Complete as many reps as possible in 7 minutes of: Burpees. Touch a target 6" above max reach each rep.
Reps completed: 87
I'm not officially competing, but I decided to do the Crossfit Games Open Week 1 Workout. Pretty weak performance. The only thing I could find at the gym that was 6" above max reach was a climbing board which required me to take a step back or forward before each jump, so I never got into a good rhythm. I'd like to give this one another shot when I'm fresh and with a nicer setup.
Squat: 95x10, 135x10, 185x5, 205x5, 225x3x5
Overhead press: 95x5, 135x5, 155x5, 175x7x1
Weighted pull-ups: 0x5, 25x5, 40x5, 55x4x5
Deadlift: 135x10, 185x10, 225x5, 275x3x5
Everything felt great today. I can definitely see why West Side and similar programs include lighter days where you can do reps w/ high speed/power output. I think I'll need to do some of these in the future instead of solely focusing on heavy sets of 3 or 5.
Complete as many reps as possible in 7 minutes of: Burpees. Touch a target 6" above max reach each rep.
Reps completed: 87
I'm not officially competing, but I decided to do the Crossfit Games Open Week 1 Workout. Pretty weak performance. The only thing I could find at the gym that was 6" above max reach was a climbing board which required me to take a step back or forward before each jump, so I never got into a good rhythm. I'd like to give this one another shot when I'm fresh and with a nicer setup.