Deadlift
Work up to a 5 Rep Max for the day.
5x135, 5x235, 5x285, 5x315, 5x335
Pull-ups
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 8
Round 2: 7
Round 3: 7
Round 4: 6
Round 5: 6
Then, complete 20 reps of Deadlifts at 60%: 15x255, 5x255
Then, complete 20 Dumbbell Curls (per arm), 30 lb dumbbells: 32 (16 each), 8 (4 each)
Time: 36:00
Assistance
4 Rounds:
15 Ground to Overheads, 65 lbs
15 Strict Barbell Curls, 65 lbs
10 Reverse Hypers
Time: 12:25
Conditioning: Metcon
Complete the following for time:
25 Pull-ups
25 Walking Lunges
25 HSPUs
25 Toes to Bar
25 Ring Rows
25 Squats
25 Push-ups
25 V-ups
Time: 11:40
Comments: Still pretty worn out from the last two days of work, but wanted to get this in.
Deadlifts: Really wanted to try for another set and break my current 5RM (345), but felt a weird sensation in the groin area and decided not to push it. Decent sets though, especially for only having done DLs twice in a few months.
Pull-ups: If you ever want to do bad at pull-ups, do some heavy deadlifts right before them. Grip was shot, arms were shot, etc. Oh well, you win some, you lose some...
Burnout Sets: Was very pleased with these. Threw in some dumbbell curls for the first time in a while.
Assistance: Kept this pretty light. Just trying to be sensible with my body already run down from a long week. It was still plenty hard, especially those G2OHs.
Metcon: Haven't really seen anything good on crossfit lately so I made this one up. Limited it to all bodyweight exercises to eliminate setup time. This whole thing was tough. HSPUs were piked. I remember after Ring Rows thinking "that is the last thing I have to grip with my hands in this workout. Thank God..." My bliss was short lived though. Ha ha...
Tomorrow is my last day of work for the week. Might opt to go running on Friday instead of Saturday. Hope you all have a good night!