Back at our backside
This is it! Time to pick up the heaviest thing you ever have and row faster than you ever have before! We’ve spent quite a while working on both of these activities. You are ready. Here are some quick pointers for performing well today:
For your deadlifts, be sure to warm up with a couple sets of fives followed by a couple sets of threes before you start hitting singles. I would recommend 2-3 singles leading up to your PR attempt. Get in the habit of taking your last breathe while you’re still standing (before you send your hips back and down to set your grip). This means you’ll have to set your grip and tension the bar quickly, so practice that as well during your warm-up sets. And if the last sentence didn’t make it clear, be sure to put tension through your body and on the bar before you start the lift. Your back should be loaded with the weight of the bar before the lift starts.
For the row, go out fast but stay in control. The last 150m or so is going to be hard regardless, so don’t make it worse with poor form early in this race. Be conscious of where your power is coming from and keep that back tight! Don’t rush your recovery and you’ll stay fresh longer. And when you get to those last 10 or so strokes, just dig. It will all be over soon.
RETEST:
1RM Deadlift
500m Row
DL: 265# PR (from 255)
WOD: 1:32 PR (from 1:36)
DL: 240# PR
WOD: 1:55.9
5# PR for DL and matched my row PR. Must be because of my short calves.
630 lifting ALL thee weights!
DL: 240# PR
WOD: 1:55.9
5# PR for DL and matched my row PR. Must be because of my short calves.
630 lifting ALL thee weights!
PR days are happy days!! Go team!!
DL: 200# PR
WOD: 1:58 PR by 10 seconds!!! God, I could not breathe after that. Still have the scratchy throat.
Congrats to all the PR peeps today and “you’ll get em next time!” for everyone else. 🙂 And now enjoy my rendition of the theme song from Frozen…
DL: 205# PR by 7.5 pounds, Finally breaking 200 :D.
WOD: 1:55 PR by 8 seconds \o/. Thanks, posterior chain programming!
Massively impressive work by everybody in the 7:30! And awesome coaching support from Ms. “I don’t give a shit!” Pineo.
(Said in response to my whining about how “but that was already a PR, why are you making me add another 5 pounds?” :D)
She knows her shit. Also, you are impressing the shit out of mr lately, girl, keep up the straight beast mode!
Thanks, Renee! So many impressive people to inspire me!
DL: 195# (from 175#)
Row: 1:56.6 (from 2:11)
I tested on Wednesday night because I’m traveling today. So happy I did because these results have kept a smile on my face for the last day and a half. Way to go everyone for rocking those deadlifts and rows!!!
DL 200# That’s 5# over start of cycle. I picked up 210# once but I lose my gainz every winter.
Row 1:56.7 this is a 5.2 second PR! I’ve always felt like there is something about rowing technique that just hasn’t clicked yet. Not saying it clicked in tonight but closing my eyes and feeling when to pull (and not looking at time) DEFINITELY helped I think. Also that was the first time I PRd a row and didn’t yak after…. (Double PR?)
totally double PR
butt stuff… yeaaaaaah!
DL: 1RM — 255# PR (from 225#)
500 row: 2:02.3. not gonna lie, truly croaked midway. can’t even recall if i’ve ever done a 500m sprint, but if i did, i probably blacked it out. tough and amazing and painful. hope to get under 2:00 soon! #goalz
DAYUM GIRL that backside is strong! congrats on the 30# PR!!
More like f*ck yeeeaaaaaah….