Warm up:
Circuit x 3
10 x 10LB DB Windmills
10 x 10LB DB External rotations
10 x 10LB DB Romanian Deadlifts
Dynamic stretches
Today's workout was Crossfit Helen:
400m Run
21 KB Swings @ 1.5 pood
12 pullups
I used a 55LB DB instead of KB; I tried to do as many kipping pullups as possible; progress is being made, but my KP is still pretty pathetic. I tried to push the pace on the runs, but they still were not blazing fast.
I had a little time, so I "played" with the clean and jerk. Once this cycle with the cards is complete, I may add some workouts that highlight the Olympic lifts or add more Crossfit workouts that contain Olympic lifts. Nothing to particularly write home about with these sets, I didn't lift over 75LBS and didn't do more than 3-4 per set.
Abs:
10 x 110LBS Side Standing Cable Crunches
Circuit x 3:
10 x 150LBS Standing Cable Crunches
10 x 45LB Side Bends
Quick stretch and called it a day.
OSU!
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