Tuesday 6.19.12

Warm Ups:
- 500m Row
- 3x5 GHD Sit Ups
- 3x5 GHD Reverse Hypers
- 3x1 Handstand Push Ups
- 3x3 Chest to Ring Pull Ups with False Grip


Strength Work:
Power Snatches:
Worked up to 195x1 (failed at 205) to see what my curr3ent max was while dealing with this injury.

Deadlift:
- 135x5
- 225x4
- 315x3
- 405x2
- 495x1
- 405x5- The first 5 sets were to warm up for one max set of 5.  My 5 rep set at 405 is nowhere near my max, but due to injury I reset to this weight and I will work to increase it by 5-10 lbs each time while I rehab.  While doing so I will also work on my technique, grip, and core strength by not using a belt and using a double overhand grip as much as possible.

Conditioning:
On the Minute for 15:00 complete the following:
- 2 Power Snatches at 165 (85% of today's max)
- 10 sledgehammer strikes with the 20 lbs sledge alternating right side/left side each rep.

This circuit was rough on the grip, especially with my right handed grip being weak right now already.  I felt whooped after completing it!  I'm enjoying being back on CrossFit Football, though, and being able to focus mostly on being strong, fast, and explosive.