CC 9/25/14

CF Conjugate (CC)

 

Strength
Back Squat @70% - 10x2
238lb, only went up to 225lb, which felt slow

Conventional 3" Deficit Deadlift - 1RM

405lb, maybe could have pulled 10-15lb more but didn't want to push it, felt a lot less stable in my upper obliqz compared to deadlift from the ground

Accessory
Glute Ham Raises - 3x20

3x10lb
Barbell Hip Bridges - 3x20

95lb-115-125
Reverse Hypers - 3x20

25lb-30-35

Core
Hanging L-Sit, Legs Crossing Over Each Other back and forth - 3x Max Time

20 each side

WOD
"Jackie on Crack":
Row 500m
25 Thrusters (45/35)
5 Muscle Ups
Row 400m
20 Thrusters
4 Muscle Ups
Row 300m
15 Thrusters
3 Muscle Ups
Row 200m
10 Thrusters
2 Muscle Ups
Row 100 Meters
5 Thrusters
1 Muscle Up

 

13:40 - unbroken except for first set of MU (4-1)

Finisher
Band Adduction - 4x30 Per Leg

Blue band

 

Fun fact of the day - Hip Abduction is the name of a sweet band, I'll totes be rocking out to them next time I do banded hip abductions

https://www.facebook.com/thehipabduction