Workin on our backside
Hey guys! I’m almost 27!
Today brings us another 5 heavy sets of deadlifts to complete. This week they are sets of three instead of fives, but our approach should remain the same (with the weights getting heavier than last week). Warm up quickly to your first working set which should be significantly heavy (check with your coach, but we’re talking around 75% of our 1rm). That’s right – our working sets don’t start until we get some serious weight on the bar. We should, of course, still be warming up to this which could easily take upwards of 5 sets to do so. So plan well and stand up some heavy shit.
For those of you who geek out on movement and have some time to kill (or perhaps a long commute that you’d be willing to sacrifice some candy crush time to maybe learn something) I’m attaching a link to the most recent Robb Wolf podcast
with guest Coach Chris Sommers. Chris has a long background of coaching high level gymnasts and has some very thought provoking ideas on constantly drilling fundamentals. Give it a listen if you have some time.
STR:
Deadlift
3-3-3-3-3
WOD:
21-15-9
Chest to Bar Pullups
Power Cleans (135/95)
DL: 235# , had trouble really dialing in the form
WOD: 12:44 w/ 95#, and maybe more neck than chest to bar for the last half.
This was one of the ones that made me go “ohhhhh, shit.” Thanks for the support 6:30 & 7:30.
Or “ohhhhh so much awesome!” because you were Ben!
Seconded.
In other news, this morning was so cold that, when I gave a few folks from 6:30 a ride to the T, we had to use the ice scraper on the INSIDE of the windshield.
DL: 215#
WOD: 8:31 (85#, green & blue)
Was 10# off from DL PR but it’s Fri. So happy that 85# felt good repping 4-5 at a time. Pull ups – I just need to suck it up and volume train 3x week.
630 couldn’t imagine ending the week without ya… Nice work today!
DL: 180# PR, because Tricia MADE me. Turned out it was a 3 rep max by a fair bit, but when Tricia heard my 1 rep max she said I could go heavier… and she was RIGHT. I think KP is bad (good) influence on that one :D.
WOD: 11:37 with 65# and all the bands (one of each color). Glad to see I wasn’t the only one struggling with this many pullups.
Great work pushing through from both 6:30 and 7:30! Happy deadlift Friday!
DL: 410# PR
WOD: 8:34 RX
Pull-ups were ok. Power cleans felt like poopoo.
DL: 305# progress? Felt good but nowhere where I was like two summahs ago.
WOD: 9:05RX Pulls were gone after 15. Cleans felts heavy today.
Happy Bday Brian!
DL: 225#
WOD: 10:50 @ 105# and CTB.
Didn’t feel the best during this workout. I ate too many damn donuts on friday.