Time for some heavy lifting. Today's workout is a modification of a workout called "Total Death" found by Seth. It's kind of an amalgamation of the CrossFit Total and Linda, one of the most brutal of the benchmark workouts:
10-9-8-7-6-5-4-3-2-1 Rep rounds of:
- 235lb Deadlift
- 195lb Back Squat
- 115lb Press
Original Rx called for 1.5x bodyweight Deadlift, 1.25x bodyweight Back Squat, and .75x bodyweight shoulder press. Rather than setting up six bars, we're going to just make the Rx based on my bodyweight (155 today. I need to eat more.)
RESULTS
Justin - 31:40
Seth - 32:35
Shiloh - 28:07 - DL 205, BS 165, SP 115
4 comments:
That was a whole lot of work for the posterior chain. I was a little cautious and went slower on the deadlifts to watch my form and prevent injury. Back's feeling pretty good post workout, so I'm encouraged. Maybe I'll be able to do this as prescribed for my own bodyweight someday. Not up for ~300# Deadlifts for reps just yet.
didn't want to mess with this one...bum leg, wrong equipment, etc, etc (lazy.) so i did 18 holes of golf for time @ ~4 hours. now it's gymtime for some cardio.
ran/walked 5k on the treadmill and did a weighted pull-up ladder @ only 3 reps per...i didn't remember it was supposed to be 5.
ps: my back hurts just thinking about the workout you guys did today. well done, as always.
Mostly for ease of changing weight and partly because thing were not quite "light" enough:
115 Press
165 Squat
205 DL
28:07
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