Programing two deadlifting days in a row may not have been my best move, but at least I picked a deload week to do it.
“Take wrong turns. Talk to strangers. Open unmarked doors. And if you see a group of people in a field, go find out what they’re doing. Do things without always knowing how they’ll turn out.” – XKCD 267
Jump rope 5 minutes
Crossfit Warm-Up x2
Deadlift Deload 5-5-5
5×45
5×45
5×135
5×185
5×225
The 5/3/1 program’s fourth week is a light deload week. Next week I will add ten pounds to my training maxes and resume heavier work.
5×12 45lbs Good Mornings
5×10 Situps
Double Tabata – Box Jumps & Dumbbell Swings (40lbs)
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Since this was a double tabata, it was a total of 16 intervals, for 8 minutes of exercise, alternating between the movements. Wikipedia provides a simple and quick explanation of the benefits of tabata work.
Your score comes from the round with the least reps achieved. In my case, 6 on the Box Jump and 12 on the Kettlebell Swings.
Popularity: 100% [?]
