When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Tuesday, December 3, 2013

It's a DL




Warm up
Jumping Jax 110

Burpees
10x2

Right into lifts ;). Anxious to get to these, they felt good. Getting only to knees was different.
Deadlift to knees
5x1 @115
4x2 @125
3x2 @150
3x5 @175

Bench
6x4 - no incline so kept it mid range and simple

Deadlift off blocks
5x1 @125
5x1 @150
4x4 @195 - these seemed very easy, I am excited to hit next week on them.

Dips
Went off the box today. No dip station or option
5x5 - so glad I am working on these ;)

Core work to be done at KB class tonight ;)

4 RNDs
10 Burpees
10 X Mtn Climber
10 OH Swing

WORK
15 minute AMRAP
5 each side Tactical Lunges w/ 8kg
5 Low/Med/Hi KB Swing w/ 16kg
5 Alt KB Hi pull w/ 16kg

5 RNDs
45 second Plank ON/15 second OFF

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