Friday 11.15.13

Strength Training:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 230x5, 275x5
- Work Sets:  300x5, 345x5, 390x5- I didn't go for max reps because of the met con today.

Weighted Ring Dips:
- +40x 5, 4, 4, 3, 3, 3- I'm training at CrossFit 619 and I had to use dumbbells held between my knees, which is a lot harder than the dip belt I use at home.

Conditioning:
"Diane"- 21-15-9 reps for time of:
- Deadlifts @ 225 lbs
- Handstand Push Ups
Time:  20:20

While this is not a good time at all, it is the first time I've ever done this workout with handstand push ups all the way to the floor for all 45 reps.  I'm definitely done with the handstand push up challenge, though.  I think it served it's purpose.  I went from hardly being able to do one to where now I can get sets of 5 strict reps when I'm fresh, and 7-8 kipping reps.  I'll now just move to doing them in my warm ups for a few sets so that I don't regress.