Warm Up:
5 rounds of:
- 5 Russian KB Swings @ 70
- 6 GHD Sit Ups
- 10 second Samson Stretch each leg
SWOD:
Rack Pull + Deadlifts:
- 45x1+5, 135x+1+4, 225x1+3, 315x1+2, 405x1+1, 495x1 RP, 585x1 RP
Deadlifts:
- 505x1, 460x3, 420x5
Ring Rows:
- Body Weight x 3. These are really painful on my left bicep injury so I stopped. I'll try them again on my next deadlift day and see how they feel.
Metcon:
21-15-9 reps of:
- 1 arm KB Snatches @ 60
- Toes to Bar
Time: 12:08
My goal for deadlifts on the next total is 585. So in order to get that I'd like to get to 495x3 during this training cycle and and least 565x1. The last time I did today's metcon I used the 53# KB and it took me 9:30. Today I used the 60, but I was kind of just going through the motions today. Don't train sick, I do and I'm sure it's not good for me.
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