WOD: Diane, 21-15-9
Deadlift 225#/155#
HSPU
Strength 1: Deadlift
A. 1 x 2 @ 90%
B. Every 2 Minutes for 10 Minutes: 3 reps @ 75%
* The EMOM involves speed sets meaning the bar should move as fast as possible
**Remember the percentages are based on your Max + 30#
Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. 5 Weighted Chin-ups (you choose weight)
B. 6 Clean Grip Deadlifts with 6 Second Pause hold below knee (you choose weight, focus on upper back engagement in the hold)
C. 8 Bent Over Rows
D. 8 Snatch Grip RDLs
*Be strict with your form here, do no sacrifice for more weight
I did this workout on Sunday (5/4). And, the Friday before (5/2), I did the Regional Team Workout #7 and #8 which included 25 DLs @ 185# - hoping that might have impacted my performance because I was really discouraged by this workout.
ReplyDeleteWOD: Diane, 21-15-9
Deadlift 225#/155#
HSPU
Completed in 5:40, which is an improvement for me by almost 3:00 since the last time I did it (11/19). I did smaller sets - I think I did 6,5,5,5 then 5,5,5 then 9 on the DLs and did 11,10 then 9, 6 then just 9 on the HSPUs. Oddly, breathing became an issue for me this time (probably adjusting to altitude again). 155# felt heavier than it should have.
Strength 1: Deadlift
A. 1 x 2 @ 90% - the weight should have been 230# for me (5# over my max), but I couldn't budge it. I tried dropping down 5#, still couldn't budge it, so I ended up doing these at 215#
B. Every 2 Minutes for 10 Minutes: 3 reps @ 75% 190# is 75%, so I did 190#, but they were not very quick, especially that first pull. I ran out of time to do Strength 2, which I know is very important.