Wednesday, May 21, 2014

Friday 5/23

Strength: Deadlift
A. 2 reps @ 90% 
B. Every 2 Minutes for 6 Minutes:  3 reps @ 75%
* Remember the percentages are based on your Max + 30#
**Since we are in the getting towards the end of this deadlift cycle, we will do this progression on Friday so you have the benefit of a recovery day before pulling such a high percentage of your target 1 RM.

Every 2 Minutes for 16 Minutes:
5 RDL's
5 Bent over Rows
5 Strict Weighted Chin-ups
5 Good Mornings
*You choose weight, should be challenging but do not sacrifice technique

WOD: 

A. 3 Rounds
1:00 Max Handstand Walk
1:00 Rest

-rest 2:00 Minutes-

B. 3 Rounds
30 DU
20 Deadlifts 185#/135#
10 Burpees over the bar

2 comments:

  1. I've gotten pretty off-track this week. Two of my kids are out of school already, so I'm trying to figure out my new schedule, and one of them was sick this week, so really threw me off.

    My rest day is usually Wednesday, so I'll need to do DL work on Thursday to get the benefit of a day off before doing it. I am trying the 50s Regional Workout today, and did lots of GM yesterday, so I'm going to wait and do the DL work on Sunday or Monday. I'll be better about posting again. Sorry!!

    I'll post what I did today instead, after I've done it :)

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  2. on 5/23 I did the Regional 50s workout. At the time cap of 21:00, I was just through the ring dips, but I went until 30:00 and got through the box jumps. The DLs were really tough for me, probably because of all the GM I had done the day before. I was breaking those up into sets of 5. The ring dips were also pretty slow, but I did do set of 3 or 4 for the most part, I think my last three were singles. I'd like to try it again, going to just the 21 mins and push myself faster instead of pacing.

    I then went to comp class and did a lot of Thrusters and Rope Climbs, then sled pushes and pain cave with heavy ropes.

    On 5/27, I did the workout programmed on 5/23 - it was right off of 2 days of rest.

    Strength: Deadlift
    A. 2 reps @ 90% - was really happy to hit this 230# x 2 (225# was my max)
    B. Every 2 Minutes for 6 Minutes: 3 reps @ 75% - 190# - this felt pretty good, was able to be fairly quick.

    Every 2 Minutes for 16 Minutes:
    5 RDL's - @ 125#
    5 Bent over Rows - @ 85#
    5 Strict Weighted Chin-ups - used a 12# weight vest
    5 Good Mornings - @ 85#

    WOD:
    A. 3 Rounds
    1:00 Max Handstand Walk
    1:00 Rest
    *This went pretty well. I have noticed that while my form is a lot better on my handstand walks, I am slower because I am keeping tighter, I'm going to work on getting faster again.

    -rest 2:00 Minutes-

    B. 3 Rounds
    30 DU
    20 Deadlifts 185#/135#
    10 Burpees over the bar
    *I ran out of time on this one - I was at 6:00 after 2 rounds + 30 DUs. It felt slow. The DLs were in sets of 5 after the first round and it felt pretty heavy for only 135#. Definitely fatigued from the earlier work.

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