Wednesday, September 14, 2011

110914 Deadlifts

CFSB C3 w5d2

Buy in:
5 min jump rope
2 rounds of:
10 45# OHS
15 45# Good Mornings
3 pull-ups
15 45# Shoulder Press

Strength/WOD from 110909:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 101207.

Score:
135-155-185-205-225-245-265-285-305-325

Compared to 101209:
185-205-255-275-295-305-310(f)-295-285-275-275
Tried to get 310 but could barely move it off the floor. Still happy with 305 for 2. Had to progressively step it down after. Ran out of steam real quick.


HR set:
195# x 15-12-9

Cash out:
Scapular retraction work
2 rounds of:
10 10# Y-T-L's

PR by 20#. Smarter about ramping up the weight this time. Felt like I may have been able to get 10-20 more. Efficacy of the CFSB programming is evident.

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