Sunday 4 Dec 11

CFDC

Cluster deadlift 6 x 3 (10-15 seconds between each rep)

255, 275, 285, 285, 285, 285

Metcon: For 12 minutes, perform 3 burpees on the minutes, along with:

On odd minutes, perform max dumbbell thrusters (40#)
On even minutes, perform max Ab-mat sit-ups

58 thrusters + 103 sit-ups = 161 total reps

Notes: The last time we pulled heavy singles, I worked at 285#. To pull 285# for sets of three (albeit, clustered sets) is a step in the right direction. I'd love to be up around 315# right now, but I'm making steady improvements across the board. Tried wearing my Oly shoes for the first time on deadlift, and I liked the result. It helped with some calf/hamstring flexibility. Definitely looking forward to getting over the 300# barrier in the next few weeks. The metcon was really great. I challenged myself with 40# dumbbells, and it was difficult to lock out reps toward the end. Should have pushed a little harder on the last few sets of thrusters, but it was a good effort coupled with the deadlifts. A nice cap to solid week of training.