Friday 05 March 2010
Posted by The Cell on March 4th, 2010
Strength
Deadlift
1 x 3 reps
Aim for a 3RM PB
Post load to comemnts
WOD
5 rounds for time of:
10kg Medicine Ball Clean, 10 reps
Ring Dip, 10 reps
Post time to comments
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Warm-up = Muscle activation drills, Dynamic mobility, Skip 5 minutes, Deadlift x 3 @ 40, 60, 70, 80, 100kg.
Deadlift x 3 @ 110kg PB
(I initially tried 110 and couldn’t get it off the ground so did 105 for 3 reps then tried 110 again, which went up easy)
WOD as Rx’d = 6:05
Finisher = Muscleups x 8, rest 10 breaths then Muscleups x 2.
deadlift:
1 x 3 x 135kg PB! felt heavy – could possibly have gone heavier but i imagine it would have been at the expense of form
wod:
5 rft:
10 x 10kg med ball clean
10 x ring dips red band
it was 5 mins something, don’t have my book handy.
med ball cleans felt good – ring dips struggled a bit with my shoulder but overall felt pretty good
Warm up: 5min Skipping, mobility, med ball cleans, deadlift x 3 @ 92.5kg, 95kg
Strength: Deadlift
3 x 100kg PB
WOD: with 7.5kg Medicine Ball and yellow band for Ring Dips
Time = 6:07
The ring dips sucked. But it was a fun WOD overall
WU – skipping, mobility, med ball cleans
Strength – 145kg x 3. 3rd rep was easier than 1st 2!!
WOD – 10kg med ball, bar dips with purple band (wanted to make sure I got depth as this is something i need to work on in 2010) 5 mins something
WU – jump rope (as Jase now calls it
), mobility, med ball cleans.
Strength: Deadlift – 3 x 70kg.
WOD: 7kg medball and red band for ring dips.
Time = 5:29 (I think)
Michelle – way to go on those deadlifts – awesome work – am very jealous
At lunch at work I thought i’d go knock over a PB deadlift of 130kg so pretty happy with that, then did a 21-15-9 of 45kg thrusters and burpees because we don’t have rings or a 10kg medicine ball at work.
Nearly time for a swim, followed by AMRAP of ZZZZZ’s on the couch.
WU:
skipping, mobility, med ball cleans.
Strength:
Deadlift – 3 x 82.5kg (can’t wait to get better at these!)
WOD:
5kg medball and red band for ring dips. – hindsight -I should have used a heavy ball
Time = 4.21
Michelle so awesome about the deadlifts!!! Whooo hooo!!!
WU:
4min rowing, mobility, med ball cleans practice
Strength:
Deadlift – 3 x 65kg (not by best by far but I’ll get there!)
WOD:
5kg medball and blue band for ring dips.
time: 5:24min
squad swim at 5.30am
then at 6pm
4 x 400m run + 20 burpees 11mins 55secs
Definitely not firing on all cylinders – still need to sort out this lack of stability I have in my body