AM
DE Close-grip bench press 12x2, 45s rest
Skull crushers 10-10-10
Ring row 12-12-12
PM
ME Deadlift 5-3-2-2-1-1-1
Weighted hip extension 10-10-10
Glute-ham situp 20-20-20
Had to double up today since I was lazy yesterday. Used 155# in the bench, 45# for the 'crushers, and did the ring rows on a box approximately 12" below the bottom of the rings. Stopped sets when I could no longer pull the rings to my chest.
After coaching in the evening I hit the deadlifts. 90% of my 1RM in the deadlift is 345#. The goal was 3 reps at or above that poundage. Weights for final 3 singles were 345-365-375#. Used a 25# plate for the hip extensions. All GHD situps were unbroken.
May rest tomorrow, may hit a quick metcon.
J
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