Sunday 2 January 2011

CFDC

Warmup: 2 rounds of: inchworms, 20 squats, spider crawl, 20 push-ups; 3 rounds of Samson stretch, scorpion stretch, rolling split; and 3 rounds of 15 KBS (16kg) and 15 sit-ups.

Strength: Deadlift 10 x 2 (up to 90% of 1 RM)

140, 175, 210, 245, 280, 300, 315, 315, 315, 315

Used 350# as my 1 RM, which is the most I've ever deadlifted. Felt strong on all sets today. Focused on using the lats to pull the weight close to the body. I'd love to find out my true 1 RM, but I don't think it will happen before Charlottesville. My body was pretty taxed after this strength work.

Conditioning: 12 minute AMRAP (Partner relay): 15 pull-ups, 30 push-ups, 45 squats.

Completed two rounds plus pull-ups and 26 push-ups. I really struggled with the push-ups and ended up slowing my team down quite a bit. Basic pressing exercises (i.e., push-ups, burpees, dips, press, push-press) must become a point of emphasis in the last three weeks before competition.