WOD 11.17.09

Strength and Speed Focus Today

21 hour fasted state workout:

Warmup:

  • 5 min jump rope
  • 50 bench dips
  • 100 jumping jacks (fast)

WOD: Heavy Deadlifts (10 sets total)

  1. 75  lbs/ 21 reps
  2. 125 /15
  3. 175 / 12
  4. 225 / 7
  5. 225 / 7
  6. 245/ 4
  7. 245/ 4
  8. 265/ 3
  9. 285/ 2
  10. 301/ 1 (New PR!!)

Then went down to the local track:

  • 1/2 mile jog
  • 100 yard sprints (4x)…avg time: 18 seconds
  • 1 mile run/cooldown

Total workout time: 42 min

Felt really good today.  Hamstrings were completely fried by the end of today’s routine.  Hope I can move tomorrow!

< Note to self: bring gloves next time (35 degrees F) >

30 min pwo: 1 large Tbls. Cod Liver Oil.

Breaking the fast with some free-range chicken with green dressing.

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