The Friday before this one, I had a workout and it looked like this:
Incline Bench Press: 70x3 aand kept adding 20 pounds until I couldn't do another triple, at 190x1.
Assisted Pullups (Light/Monster Mini Bands): sets of 5, 4, 3, 3, 3 reps
LifeFitness Bicep Curls: 50x10, 9, 8, 7 reps
Behind The Back Shrugs: worked up to 150x5
Captains of Crush Gripper (Trainer): sets of 3, 3, 2, 2, 1
reps each hand
Finisher: Jacobs Ladder for 7 intervals of 1 minute on and 1 minute
Then I took the week off. I hurt my lower back on the right side, I assume from using the Smith incorrectly. Serves me right, shouldn't be using it. That, and I was still conflicted about what to do.
Well, today, I had to test deadlift so I dreamed up a suitable workout and went to the base to do it. I only tested two movements: conventional deadlifts and the LifeFitness ISO Shoulder Press: Then I went to the new Crossfit Room and started to give the kettlebells a try. The finishers tired me out more than the heavy stuff, after the shower I just crashed on the couch for a couple of hours.
Conventional Deadlifts: started at 145x2, 180x2, 215x2, 250x2, 285x2, 320x1, 355x1.
LifeFitness Iso Shoulder Press (Weight is per arm): 15x5, 25x5, 35x4, 45x4, 55x3, 65x3, 75x2, 85x2, 95x2, 105x1
Box Jumps/Kettlebell Swings (1 arm at a time): Reverse ladders - - first set was 8 reps, then 7, then 6 and so on until I hit one. I used a 15-pound kettlebell, just to play it safe and it was enough.
Burpees/Battle Ropes: Reverse ladders - - first set was 6 reps, then 5, then 4 and so on until I hit one. The battle ropes part was just done to exhaustion. For both complexes, I kept the rest period under a minute.