Back to Basics (well, sort of)

After Crossfit and Core/Abs last week I decided to go Traditional this week, but with a twist. We went from straight strength at the beginning of the circuit to depleted arms and ab cramps at the end.

Warmup
Ran 220 yds @ 7.5 mph
Cable Row x 25 @ 50#

Monday's Circuit
Deadlift x 3 @ 225# (we love to see all big plates)
Machine Pullups x 5 @ -140#
Squats x 15
Pushups (Hand-Release) x 20
Swiss Ball Crunch x 30

Deadlift x 3 @ 225#
Machine Pullups x 5 @ -140#
Squats x 15
Pushups (Hand-Release) x 20
Swiss Ball Crunch x 30

Deadlift x 3 @ 225#
Machine Pullups x 5 @ -140#
Squats x 15
Pushups (Hand-Release) x 20
Swiss Ball Crunch x 30

The heavy deadlift was a bit surreal - and felt good. The pullups were a close thing - on track there. The squats were almost a rest. The pushups are so much harder than regular ones - must be experienced. Upped the number on the crunches and the residual soreness from Thursday made it work just fine - and crampy.

We agreed that all those years doing bench press and back squats would have been better used doing deadlifts and pushups. We felt exhausted and pumped up at the same time. A good day.