Relentless Detroit proved to be a decent meet, but in all reality, it was a tune-up meet for Relentless Minnesota. I just spent the last 7-8 weeks really pushing some of my raw work on all 3 lifts. Strategically working on some weak points, both muscularly and technically. Getting back in my gear mid-January and will be placing that in according to the calendar to have enough skill work in the gear before the meet. My plan is to compete at Relentless Minnesota March 28th in the 123# weight class. Questions about my training, diet, coaching, clients, etc... I will always answer! Just send a question in!
Last gear day and coasting into the meet. I realized I should probably put my warm-up stuff in my log too. We did a deadlift workshop at a local Crossfit over the weekend and they asked a lot of questions about what we do for a warm-up.
Warm-up
Bird dogs 2x8
Firehydrants 2x8
Dynamic hamstring stretch
Iron Cross
Thoracic Rotation
Hip stretches
Squats
Bar, 3x6
95x5
115x5
135x4
155x3
185x2
205x1
Briefs
225x2
275x1
Suit on
325x1 (straps down)
355x1 (straps up)
375x1 (straps up)
Roller Hyper
(we had a friend create a post and pin for us to attach the roller piece of the reverse hyper.. much harder)
4x10
Single Leg RDL - 4x10 each
superset with
Inverse Leg Curl - 4x8
Band Leg Curls - 3x15
superset with
Bodyweight back raises - 3x20
Situps on GHR
3x15