Once again split up my workout but instead of doing the strength aspect first I did gymnastic movements in the morning and the strength movements in the afternoon. This is a change in how I usually do things but as you look at Crossfit programming, you need to keep days constantly varied. This includes order of exercises.
Workout
Morning
5 sets of 5 Inverted hangs from skin the cat
30 Bridge Ups
3x12 back Extensions
Evening
Strength: Dynamic Lower body
Band low box squat: 12x2 @ 65% (237lbs) - Strong Bands
Band Speed Dead-lift: 10x1 at 265lbs
Supplemental Exercises:
- Goodmornings: 135lbs x3x5, 145lbs x1x5, 165lbs x1x5
Personal
Weight: 182lbs
Hours of Sleep: 7.5
NOTE: Today was a dynamic lower body day still following the 3 week wave from last week but increase the weight while maintaining the same speed with the bar. Overall felt really good. Still need to work on my lower back, I believe its my weak point in most of my lifts I'll have to spend a little more supplemental work on my posterior chain and lower back. Tomorrow will be a running day but it maybe inside due to some rain in the forecast but maybe I'll man up and run in the rain. But Until Then, Cheers!
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