Sunday, April 20, 2014

Tuesday 4/22

Strength 1: Deadlift
A. 1 x 2 @ 85% 
B. Every 90 Seconds for 9 Minutes:  3 reps @ 70%
* The EMOM involves speed sets meaning the bar should move as fast as possible
**Remember the percentages are based on your Max + 30#

7 Deadlifts 275#/185#
5 Strict Pull-ups
3 Burpee box jumps 24"/20"

Strength 2: Alternating Every 2 Minutes for 18 Minutes (you choose weight)
A. Max Unbroken Strict C2B
B. 8 Bent Over Rows
C. 8 Snatch Grip RDLs
*Be strict with your form here, do no sacrifice for more weight


  1. *Felt awful on Tues, so took a rest day. Did this on Wed 4/23

    Strength 1: Deadlift
    A. 1x2 @ 85% - 165# (This is my previous 1RM) I pulled it twice!!! I was so excited that I tried to pull 170#, but it just wasn't there. Still not a great DL, but I am definitely making improvements with it!

    B. 3x @ 70% - 135# These felt great, like I could have done a little more weight. My speed is getting better. Got all 6 sets under 10 seconds.

    **Before the WOD, I did a Bear Complex with the CFKC class. I really wanted to see what I could get. The last time we did this was at the end of October. I had tried 85# on my 5th round, but only got 3 reps. Today, I got 85# on my 4th round and went for 90# on my last took me over 6 minutes, but I held on to the bar and got 90#. I think if I tried 95# on my 3rd or 4th round, I would get it. Very happy with this today.

    WOD: AMRAP 7 **Had to scale the DL back to 145# Got 3rds + 1 DL
    Really started to feel these deads in my back. The pull-ups and burpees were actually a nice rest time for me. By the second round I was doing singles on DLs. Ate up too much time on those.

    Strength 2:
    A. Got 2, 2 and 3...these just weren't there today. It was more my grip than my arms or back
    B. 55# (I normally do 65# for these, but went down today because my back was hurting)
    C. 55# (This was was too easy, could easily do 75#, but was trying to be cautious of my back. I love these, they feel good!)

  2. I did some glute activation work before class.

    Clean Complex - I can't remember exactly what we did, I think it was
    1 High Hang SC - 1 Hang SC - I SC x 5, working up in weight.

    Then, we did some WODs involving heavy hang cleans, and lots of other stuff. I mostly got through the heavy hang cleans before I had to leave to pick up kids