DEAD LIFTS AND BRAIN DAMAGE

It was a good Tuesday.
Noon-Got in an easy one while all the gym peeps were going hard.
Every minute on the minute for 15 minutes.
Two weighted pull-ups @35#
Two ring dips.
6pm-Dead lifts
135#x5, 185#x4, 225#x3, 275#x2, 305#x1, 325#x1, 335#x1, 345#x1, fail @355#, fail @350.
8pm-Sparring
3 x 5 minute rounds. Once again, my conditioning is good, but my technique is rusty. Not too bad though. I did much better than I expected. My head does hurt though. I definitely took some shots.

LUNGES

Workout-25 burpees/400 meter lunge/25 burpees-(21:24). OUCH!
Later I wrestled 5 x 5 minute rounds. It was my first day training the fight game since December and I felt pretty good conditioning wise. My technique was rusty to say the least.
These posts will be more to the point now that this new schedule is officially kicking my ass.

Still strong(ish), after all those miles.

I was worried that I would lose strength and power from the extra running, but I put those fears to rest today.

Warmed up with a Grant special.
Workout-Heavy squat cleans. My current body weight is 185#. 2 @135#/2 @155#/2 @175#/2 @185#(old 1 rep max)/fail @205/fail @205/fail @195#/1 @195# NEW PR!

Later-Karen.
150 wall ball shots @20# for time. (9:46)

I don't care what you say, Curtis P is a nice guy.

50 Curtis P's @95# for time.
1 Curtis P is 1 power clean, 1 push press and 1 lunge each leg.
(16:25)
I did this early today at Elite with Jeremy and Damarques. Good times. I headed to Slccf after that and watched the noon peeps show some real guts on Christine. It's so cool to see people gain confidence and push to their limit. The ladies at Slccf are getting strong!

My legs are angry.

Warmed up with 5 minutes of easy rowing.
Then:
2 weighted pull-ups every minute on the minute for 10 minutes @44#KB
Followed by as many tire flips as possible in 5 minutes. 63 flips with the big one.
I was pressed for time today but I feel good about the work I put in.

What do you expect, showing off like that?

I was showing Jeremy how to (not) do the muscle-up yesterday, and made an ass of myself. I got to the dip position and somehow my left arm slipped behind my back. My hand was forced high up my back the way a cop would rough you up before I could let go. It hurt, it hurt bad. It's hard to walk off the pain of a sprained sense of pride, so I did what any other man would do when other men are watching. I pretended it didn't hurt and did another one, this time worthy of the olympics.
So with the searing pain of embarrassment in my shoulder, I skipped the 5k row and subbed this little treat.

20-10-5 reps for time
Back squat @185#
Box jump @30"
13:05

Back up the hill.

I worked out with Grant today, and as always he managed to destroy me. His creation?
5 rounds untimed of:
6 dead lifts @225#
12 box jumps @24"
400m run.
Went out hard, faded in the third round and puked. Called it quits and watched Grant crush the remainder. I'm not too disappointed though. I managed to sweat and puke out part of this weeks worth of complete inattention to diet and healthy lifestyle. Glad to be back at it. I am recommitting myself to intensity.
I did happen to set a front squat PR this week. Just screwing around and helping Matt, I did 205# for 3 reps. My former 1 rep max was 185#. I like it.