I am a clown..
Toe was still hurting me a bit today so I wanted to avoid running so I can be fresh for my marathon training run this Sunday, so I decided on some more static movements (nothing jumpy or sprinty)..
After a bunch of deliberation, I decided upon the following two movements I have been dying to hit.
WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 245#
Floor Press 145#
Time 11:23 Rx'd
(I think? I am blanking on the seconds as I sit here, but I know it was 11min)
I tried to choose the weights carefully here because I wanted to limit breaking these up and I didn't think I would have a spotter so I couldn't go crazy heavy on the bench press.. I think these weights worked out well for 55 reps of each in 11 minutes.. Really challenging, exactly what I was looking for..
I want to work up to being able to do the "3 Bars of Death" benchmark CrossFit WOD which is similar-ish to this.. I believe it is the same rep scheme of:
Deadlift (1.5 BW)
Bench (BW)
Power Clean (3/4 BW)
That would break down to 270 on the DL, 180 on the bench, and 135 for the cleans.. I think I can manage almost all of that except the bench, so that is something to work on.. That would be a cool looking WOD to do as unbroken as possible..
10 --> 1 is a fun drop-set because when you get done with the round of 8 it feels like you are never going to finish and then from 5 down to 1, its a total blur... over in a blink..
Food
9am - Bacon Omelet & coffee
Noon - Salad as usual with some avocado and chicken sausage
5 PM- Protein blended shake
9PM - Omelet with Paleo chili as the filling in it.. (So GOOD)
10 PM - Couple bites of Vanilla Greek Yogurt
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