Tuesday: 8/22, Foundation, Circuit (Focus)

Location: Gym
Emphasis: Circuit (Focus)
Time: 60 min
Weight: 198#

Warm up:
Brief ROM drills
then:
Work up to 1 rm Deadlift
(397.5#, PR)
then:Jones Crawl (Compare to July 3rd, 2012)
3 rounds:
10 x Deadlift @ 115% bw (225#)
25 x box jump (20-24 inch box)
(4:33)
then:
1 x 500 m row all out effort
(1:32 PR)
then: cool down
Foam roll/ AIS stretch

Notes:
New PR on the deadlift. Hit 395# then realized I was 1lb away from a 2 x my body weight so I added a 2.5lb plate and hit 397.5#, grip was the limiting factor. I wore a belt. Jones Crawl time was 1 minute faster than before. I believe a lot of this was because I used touch and go deadlifts this time. I made sure to fully extend at the top of each box jump and stepped down after each attempt. Ate like complete crap today so punished myself with an all out 500 m row. Dinner almost came up but I still got a PR. Nutrition has to improve.

Tuesday: Work Capacity

PM:
Objective: Work Capacity

General Warm up:
ROM drills
Body weight exercises

Then: Specific Warm Up:
Barbell complex
Deadlifts (light and fast)
Box jumps (high)

Then: Jones Crawl
3 rounds for time:
10 x Deadlift @ 115% of bw (225#)
25 x box jumps (24-26 inch rock)

(5:30)

Then: Cool Down

Notes:
Heat index over 100 again today. Good workout overall. Should have pushed it on the box jumps. First 10 jumps were sloppy form but I caught myself and cleaned it up for the remainder. Short and sweet today.