WOD 10/4/13
8 Minutes of Back/Hip/Shoulder/Glute/Ham/Quad Mobility
A- WU- 2 Minutes of: Light Row or Jog + 30 Seconds of: German Hang + 3 Rounds of 20 Seconds Each: PVC OHS/Sots Press/OH Lunge/Duck Walk
B- Helen= 3 RFT of: 400M Run/21 USA K.B. Swing(24/16kg)/12 Pull Up -OR- Winter Hellin= 3 RFT of: 500M Row/21 USA K.B. Swing(2416kg)/12 Pull Up
C- DeadLift- 5 Minutes to 75% + 2@75% of desired 1RM (10-40Lbs>than current 1RM) + Speed DeadLift– 3/3/3/3/3/3/3/3@60% of 9/5 or 9/17 (Tempo:x/1/2); 1 Minute Rest Between Sets
Coan-Phillipi 10 Week DeadLift Program
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest/8 Strict Pull Up; 1 Minute Rest
Morning strength work
Oly Squat – 10@ 60% 110lbs 8@65% 115lbs 8@70% 125lbs 8@75% 135lbs
Front Squat – 5@65% 95lbs 5@70% 105lbs 5@80% 115lbs 5@85% 125lbs
Band Resisted Speed Deadlift @ 60% of my desired 1RM (240lbs) – 125lbs 3/3/3/3/3/3/3/3 – they weren’t too fast :-/
went back to try Helen….
Helen = 14:07 RX’ed
5 sec PR as my son would say………… Meh
A pr is a pr. Congrats tambot, tambot, tambot
B- Helen= 3 RFT of: 400M Run/21 USA K.B. Swing(24/16kg)/12 Pull Up -OR- Winter Hellin= 3 RFT of: 500M Row/21 USA K.B. Swing(2416kg)/12 Pull Up – 12:35 I believe, banded pullups – the support during this was awesome!!
C- DeadLift- 5 Minutes to 75% + 2@75% of desired 1RM (10-40Lbs>than current 1RM) + Speed DeadLift- 3/3/3/3/3/3/3/3@60% of 9/5 or 9/17 (Tempo:x/1/2); 1 Minute Rest Between Sets – worked at 95#
Helen 8:08 Rx (49s pr)
Dead lift 1×2@315
8*3@255
Wow, I felt the crush today and it wasn’t orange or grape.
Helen – 12:50 rx – used the fat bar, strung together some nice kipped pull ups, finally! Felt wayyyy gassed.
Deadlift – 1×2 @ 315, 8×3 @ 245
3rds – Good Mornings, Pendlay Row, Clean Pulls @ 95
Tabata – Battle Rope! First time, definitely fun.
B- Helen= 3 RFT of: 400M Run/21 USA K.B. Swing(24/16kg)/12 Pull Up – scaled with 12kg K.B. and banded pull-ups – 13:31 (36sec pr from august!)
C- DeadLift- 5 Minutes to 75% + 2@75% of desired 1RM (10-40Lbs>than current 1RM) + Speed DeadLift- 3/3/3/3/3/3/3/3@60% of 9/5 or 9/17 (Tempo:x/1/2); 1 Minute Rest Between Sets — worked at 125
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest/8 Strict Pull Up; 1 Minute Rest — We did 2 rounds of the good mornings, pendlay row, and clean pull. Good mornings hurt – stupid name!
A) 400m fun run & 3rds PVC OHS/Sots/lunge/duck walk 20sec each – people seem to be forgetting how much this hurt, we’ll it did
B) Helen – 3rft 400m run / 21 KBS @ 24kg / 12 Pull Ups – 10:25 – I still feel off, but I have to believe this is a pr
C) Deadlifts – work to 75% of 325 goal then 2×2 – 135/185/225/245×2
8×3 at 60% of goal – worked at 195
D) auxiliary work – 3×8 good mornings / pendlay / snatch practice @ 95lbs… And four, sad, strict pull ups
My forearms are smoked.
B- Helen= 3 RFT of: 400M Run/21 USA K.B. Swing(16kg)/12 Pull Up- well I really messed this one up, was doing well until I did a few too many pull ups on the first round and kinda gassed myself for the second round run. Finished 2 sec slower than when I did it in May and completely ripped the shit out of my right hand 12:48 Rx
C- DeadLift- 5 Minutes to 75% + 2@75% of desired 1RM (200#) so I worked at 150#+ Speed DeadLift- 3/3/3/3/3/3/3/3@60% 110#; 1 Minute Rest Between Sets
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest/8 Strict Pull Up; 1 Minute Rest
*bonus 2K Row 8:58 Slow, but steady