Conditioning

The first routine is based on one I saw Rich Froning do, but scaled (obviously). Froning did deadlifts at 275lb, but I took them down to roughly 75% of that weight, so it was still pretty challenging. 

7 rft:
7 deadlifts @ 205lb
14 push-ups
Time = 8:29

The video didn't say what his time was, but I'm pretty satisfied with how mine turned out. I'm sure Froning was much quicker, but still - 75% of the weight handled by the Fittest Man on Earth? I'll take it! The first round was completely unbroken; in fact, with all the deadlifts I never released the bar during a set, although they weren't all touch and go. I occasionally paused for a second at the top of the movement, then went for the next rep.

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This next routine was completely made up on the spot. I knew I wanted to do a 10-9-8... routine, but I hadn't decided which two exercises to combine. In the end, I went for a technical lift that I want to improve - snatches - together with a movement I know I can do well, box jumps. I typically do 24", but pushed it up by a couple of inches to make it a little tougher.

10-9-8-7-6-5-4-3-2-1 reps for time
Power snatches @ 75lb
Box jumps @ 26"
Time = 18:04

This really got me breathing hard and sweating like a pig. I thought that the snatches might be too light, but none of the longer early sets were unbroken. The first one was 7 and 3. I lost my concentration during the set of seven box jumps and jumped right into the step on the fourth rep (for some reason I started to picture myself doing the high box jumps last week - no idea why!) I recovered quickly and then continued to finish the set.

Pleased with a good sweaty workout today. I'll probably work on my skipping tonight while Madi is in her spin class.