After a gluttonous glorious rest day yesterday, I hit the gym hard today. I have decided to try and add at least 30 minutes of accessory work during my lunch time at work. I am new at it, and am programming it myself so it is going to take some trial and error.
If you are a fitness professional and think I am doing something wrong please let me know.
Accessory at lunch
- Leg Raises – 5 x 10
- DB Press – 5 x 10 (first set @ 25, rest at 30lb)
- One Arm DB Row – 5 x 10 @ 20
- Pull-up holds – 5 x 7 seconds then controlled slow descent
Notes:
- Did 1 and 2 together and 3 and 4 together
- Leg raises killed my abs
- DB Row to be done at 25lbs next time
- Pull ups holds good at 7 seconds for the time being
- May make last set a max-effort hold
Accessory Pre-CrossFit
- Bench Press – 3 x 10 @ 125
- Squat – 3 x 5 @ 115 (pausing at bottom to increase mobility and get comfortable at bottom)
- 3 x 10 GHD back extensions
Deadlift
Warm-up
225 x 5
250 x 5
285 x 11
WOD
3,6,9,12,15, 12 DL into the round of 18
Total count: 102
Ring dips 2 x 12 with red band
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