Wednesday, Jan 16th

After letting PK and Crowder harp on me at CF77 today, it looks like this will be my last day on the SHE program for now. I'll be switching over to the 'being' program in order to better prepare for the opens. I should have realized this was the best avenue after the testing and avatar descriptions, but was kind of hanging onto the idea of improving my upper body strength with SHE and also was really enjoying working out with the ladies at 77. Now PK will be stuck being my new Wednesday workout buddy ;)

A. Deadlift; build to a tough single (not a 1rm unless you are feeling it)

B. Press; build to a 12 rep max (all reps must be completed within 45 seconds of un-racking the bar)

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20 seconds max reps DL @55% of A

20 seconds max reps no push up burpees

20 seconds max reps box jumps 20"

1 min max calories airdyne

rest 6 min

x4

A. Worked up to #295 (+20lbs from last 1RM, but not a PB). Had some cat back later in the pull. Tried for 300 with a weight belt on but didn't make it off the ground. Weight belts are weird...
B. #65 didn't do very many sets. shoulders are wreck from ring dips and bench press.
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DL/Burp/BJ/AD - Deadlifts at #160
12/9*/7/17
12/10/7/15
12/10/6/11
12/10/7/13

*I have apparently been doing 'no push up burpees' wrong for a year and a half. I thought it was just a burpee where you don't have to do a strict pushup at the bottom and can just flop down however you like. Whoops. Did it the correct way after the first set. Thanks to Syd @ CF77 for pointing that out!

Went as hard as I could on the first two rounds of AD and tanked in the third round. My legs were NOT happy with me today.