The lift: Squat 5-5-5+ (65-75-85% of W1RM. This is the start of a new cycle, so add 10lbs to last month's 1RM, multiply it by .9 to get a new W1RM, and then figure out 3 warm up sets (40-50-60%) and 3 work sets.
95 x 5 113 x 5 125 x 5 145 x 3
Accessory work: barbell step-ups 4x 10 (5 each leg, alternating) 14" box - I actually did 65# 2 x 20. :)
Finisher: 100 kettlebell swings @55lbs. Time 8:40.
Tuesday:
uugh...felt sick. Sore throat and stuffy. Recoup day- No WOD. Started the fight against sick. Rested and went to bed early: got 8 hrs.
Wednesday: Dr. Lange chiropractic & graston visit. Focused on lower back and spine. I was still feeling sick..had fatigue w/ aches and sore throat. 8 hrs sleep.
Thursday:
Another day of sick. No WOD. 8 hrs sleep.
Friday:
WOD
The lift: Deadlift 5-5-5+ (add 10lbs to last month's 1RM, recalculate your working 1RM, then find 40-50-60% for warm-up sets, and 65-75-85% for work sets)
210 1RM- i used 90% of my original 1RM six months ago before injury.
75 x 5 95 x 5 115 x 5 125 x 5 145 x 5 165 x 10
Accessory lift: 4 x 10 hang cleans - i did not have enough time to complete this so instead i performed hang to full squat clean
65 x 3 95 x 3
Finisher: 100 toes-to-bar for time. 9:40...just in time!
Definately need to work on these..add to warm ups.
Saturday:
Team WOD
3 rounds for time: 500m row, 25 sit ups, rest, 25 ring dips w/ red band, 25 thrusters (round 1 @ 65, round 2 + 3 @ 53) Focus on press to increase my overhead strength since my back injury. Brett said the thrusters looked good - back upright and in position..yay!
Stretched after class w/ Sara. Worked w/ Plum for a minute on strengthening the mid-back. Did handstands w/ Brett.
Tough WOD- legs and wrists felt the fatigue through the rest of day. Got 8 hrs sleep..needed it!
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