Mobilize ~ Hamstrings & Thoracic
Warm-Up
25-20-15 Cal Bike or Row
After each set:
5 Inchworms
7 BB Press to Stretch (reach behind at top)
9 Superman Rocks
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PUSH PRESS
Build to a 1-Rep Max (past May 2018)
3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
2 reps @ 85%
1 rep till you get to HEAVY or new Max!!!
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DEADLIFT
5 x 5 (70% - 75% - 80% - Build to Heavy set of 5 for final 2 sets)
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FLOOR IT
Every 4:00 begin the following:
100' Lungewalk
15 Deadlifts (185#/135#)
15/12 Cal Bike
Remaining time is REST...
4 Rnds of this...(so begin at 0, 4, 8, & 12)
SLOWEST RND is OFFICIAL SCORE (but check your time each rnd!)
Should push the bike a bit more than you think...
DL...the Weight you use should be one you are confident you could do 15 UB when fresh...
UB is not a bad stratagy, but can cost you the extra push on the bike...one 3-breath break in DL can help you to be able to sustain a sprint on the bike (as I found out today)...Fastest times were when I did breakup the DL, then could push the bike 15s-20s faster!!!
Shawna P ~ newbie so she worked on tech & made 1 Rnd of the workout
A.Johns ~ 135# PP / 205# DL / 3:20 - 3:25 - 3:45 - 3:58 (Rx)
Daliege ~ 190#PP / XX / 2:25 - 2:27 - 2:37 - 2:26 (Rx)
Z.Wendt ~ 190# PP / 335# DL / 2:00 - 2:05 - 2:10 - 2:30 (Rx)
tb ~ 205# PP / 335# DL / 2:08 - 2:03 - 2:05 - 2:02 (Rx)
15 UB DL on Rnd #1 & #3... 12+3 singles on Rnd #2, and could definitely feel the difference on the bike...It burned either way, but had breath and could keep going when I broke the DL...
BTW...DL at 335# BIG for me...so as bad as the squat was on Monday, the PP & DL were up...So that is a positive! Also great to see Autumn Johns getting better...she is a rockstar on these workouts!
At all times bless the Lord God, and ask Him to make all your paths straight and grant success to all your endeavors and plans.
sb - 150#PP(pr) / 250#DL(pr) / 2:25-2:15-2:05-1:55 (Rx)
ReplyDeleteDL felt really good today, that's why did Rx to see how I stacked up. Went 10-5×2, then UB because I knew I could. Confidence builder for sure. Did 45 hard sec. On bike because I don't have calories. Work out got better as I went along. Focused more and told myself each round I had more. Which I did. 5 pr's this week. TB you where right about old man comptrain. Stick to it and results will come. Added 250 more calories a day as well, which is helping energy and power.