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Jonathan Dilgen · 04-07-2011, 07:01 PM

Normal Strength warm-up

Clean practice: 65, 95, 115

Deadlift: 280 lbs
135x8
185x5
225x3
255x2
280x9, gained a rep and 5 lbs

max height box jump test: >40" but no tape measure! We used a strip of drywall to measure everyones max's. I missed at 5 plates on top of the highest platform we have, going to have to ice my right shin and hamstring from where I bit it. Best part: there's video of me missing it.

Weighted dips: 20# weight vest 6x3
Chins 10x3

One set of back extensions to 10, ran out of time.

Post-workout: my normal shake (50 grams of protein, ~50 grams of carbs, extra BCAA's and glutamine added), then Five guys burger with 4 extra patties (6 total), sweet baby Jesus it was glorious. Gotta up the food/calories; I usually get hungry during workouts and my weight hasn't really changed in a few weeks.

04-07-2011, 07:01 PM	#90
Jonathan Dilgen Member Profile: Join Date: Sep 2009 Location: Baltimore MD Posts: 126	Re: Jonathan's Crossfit progression Normal Strength warm-up Clean practice: 65, 95, 115 Deadlift: 280 lbs 135x8 185x5 225x3 255x2 280x9, gained a rep and 5 lbs max height box jump test: >40" but no tape measure! We used a strip of drywall to measure everyones max's. I missed at 5 plates on top of the highest platform we have, going to have to ice my right shin and hamstring from where I bit it. Best part: there's video of me missing it. Weighted dips: 20# weight vest 6x3 Chins 10x3 One set of back extensions to 10, ran out of time. Post-workout: my normal shake (50 grams of protein, ~50 grams of carbs, extra BCAA's and glutamine added), then Five guys burger with 4 extra patties (6 total), sweet baby Jesus it was glorious. Gotta up the food/calories; I usually get hungry during workouts and my weight hasn't really changed in a few weeks.
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