Dead Lift and Tabata Row

2RM on Dead Lifts.

I got 315# which beats my 1RM…  :)  Happy Days!

Tabata Rows for Calories – I got 7 on each round.

jp

Deadlift PR

Warmup: (Pull/Push/Sit/Dip/Squat/Jump Rope)x3

Workout

Deadlifts

5 reps at 135

5 at 185

3 at 215

3 at 265

1 at 285 (old PR)

1 at 295 (new PR)

1 at 300 (new PR!)

1 at 300

I had wanted to get that 300# before the new year as it was one of my goals.  My pervious was 285, so I hit determined today and the coach was in my face (Thanks Chris!).  It felt great, but now time for a new goal.

jp

Bench Press and Push-Ups

Bench Press Reps of 5-5-3-3-1-1-1-1 with a goal of a max one rep at the end.
I Started with 135# for the 5 reps, moved to 165# and 175# for the 3 reps, then 185#, 200#, 205# for my one rep successes and 210# for my last one which I wasn't able to get.  But that 205# is a PR for me on the bench and a great way to end up the year! :)

Then I got told the bad news.  100 Push-ups after all the bench press.  Took me 7:10 to finish them as my arms/chest were pretty shot from the max effort before.

jp

Push Press

3-3-3-3-3-3-3

45-65-75-95-115-125-135

L-Sits to cash out

jp

WOD - Deadlift

As Rx and completed:

Deadlift 1-1-1-1-1-1-1 reps

225 - 245 - 255 - 265 - 275 - 285 (F) - 280 (PR)

jp

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