Monday, 01.14.13

Back Squat

45x5

95x4

135x3

175x2

195x1

175x3

15x3

Pull-up

Strict/BWT Neg

0/5

0/4

0/3

0/2

0/1

Black Band Neg

4, 3, 3, 3, 2

I didn't do weighted negatives because of my muscle strain from last week.

WOD

AMRAP 10 min

10 push press 95/65

20 yd bear crawl

score: 8 rounds +5 push press

Tuesday, 01.31.12

Strength:  Deadlift: 3 x 65%, 3 x 75%, 85% x max reps
3x150, 3x175, 200x1


I have been struggling with my deadlift and my back strain and today Brad helped pinpoint what I'm doing wrong.  It's actually on the descent where I'm breaking form and rounding right at the bottom.  We figured that I am dropping my hips too low so I worked on correcting that and it made a huge difference!  When I changed that I felt nothing in my back!  It felt like a completely different lift.  I actually feel like I need to back up a little and retrain my deadlift using the correct form 


Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar

10:53 @160#