Thursday, July 11, 2013

Thursday WOD - 07112013

I headed over to LA Fitness this afternoon. I cancelled my membership and have the last 30 days left on my account.  So why not make the most of it since I have the time now.  I have until July 27.

WARM UP
1000m Row @7 setting = 4:50
Stretch

WOD
Rack Pulls from knees
I need to work on this for my grip strength, back position and overall technique for my deadlift.  I worked up to a max 3 to failure
135lbs x 10 for warm up


185lbs
225lbs
275lbs
315lbs - here is where I changed to an alternating grip
335lbs
345lbs
365lbs!!!

Not bad, pretty happy I was able to get that up and full lockout.  I was supposed to hold the weight for 5-10 seconds to help my grip strength.  I will have to do that next time.

Dumbell Shoulder Press


Warm Up with 2 x 15 Arnold Press @ 25lbs



45lbs x 10
55lbs x 10
65lbs x 8
75lbs x 4

those 75lb dumbbells got heavy quick!

cool down with Lat Pull Downs and Seated Rows
3 x 10 each exercise

stretch a little...probably should of/could of stretched more but I was ready to get out of there...

DONE!

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