Light Linda

Rested and was pretty damn lazy yesterday. After the deadlift volume on Friday and the plan for today with Murph tomorrow I didn’t want to overdo it. In to the gym early today at 10am.

Warmup

Active Life – Hips

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#, 3s)
  • 5 Jump Squats (singles)

Starting loading bars.

  • 10 Deadlifts (45#)
  • 10 Bench Press (45#)
  • 10 Squat Cleans (45#)
  • 5 Deadlifts (135#)
  • 5 Bench Press (95#)
  • 5 Squat Cleans (75#)
  • 5 Deadlifts (185#)
  • 5 Bench Press (115#)

Light Linda

10-9-8-7-6-5-4-3-2-1

  • Deadlift (205#)
  • Bench Press (135#)
  • Squat Clean (105#)

Wanted to try it out with the loading used by women at Regionals and as I’m typing this I realize the deadlift should have been 220 pounds. Whoops! We still got a good workout. I did the first set of squat cleans unbroken and quickly decided not to do that again until the late sets. It sent my heart rate way up and then my round of 9s took almost twice as long as the 10s. I did the deadlift and bench unbroken the whole way and went back to unbroken cleans for the 3-2-1. Finished in 14:55.

Active Life – Hips

Workout: 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squats (24kg, 5s pause)
  • 100m Single Arm Farmer Carry (28kg)
  • 30s Rest

Holding the KB on the front rack for so long sucked! this took about 12 minutes.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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