Sunday, November 11, 2012

Sunday AM Fun! 11112012 WOD

Went to LA Fitness this morning to do some lifting.  I sorta kinda program this workout by myself.  Coach made some tweaks...but I did pick out what I wanted to do etc.  So yeah...here is what I did:

WARM UP
SLOW 1000m Row - 4:29
Stretch

DEADLIFT
Warm Up
135lbs x 10
185lbs x 5

2x5
225lbs
245lbs
285lbs
305lbs
315lbs 1.5 FAIL...grip strength was GONE...bar was slipping out of my hands.  I know I could of did 2, I just could not hold the bar.  I tried again and simply could not do it.  Def need to work on grip strength.

CLOSE GRIP BENCH PRESS

Warm Up - normal grip 135lbs x 10 for 2 sets.

Working Set with Bands (30lbs adjust)


first time using bands...pretty cool.  Had fun with these.
Weight used was 60% of 1RM (250-260lbs) approx 155lbs.
Using bands that have 30lbs resistance, I had 125lbs on the bar to make up for the weight.
10 x 3 = 30 reps total
135lb banded x 10 *extra set - as I felt good and wanted to try it with the bands.

PULL UP PRACTICE

12 reps broken into 3s.
4 sets of 3 pull ups

COOL DOWN/CONDITIONING

Treadmill Push
20s @ 100%
40s rest
x 12

DONE!

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