Deadlift 5-5-5+ (65-75-85%)
Add 10- pounds to your deadlift training max today
Rest as needed
Three efforts with full recovery:
Row 500 meters
Run 400 meters
100 double unders
Substitute double unders with 25 burpees.
Friday the 26th of August, 2011
Posted on August 25, 2011 DM
16 Responses to “Friday the 26th of August, 2011”
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Glad to see Peter is doing better.
We all are! Pete will be back in action at 305 tonight!
Come say WHUUUUUUUT UUUUUP!
Welcome back Pete! I am very happy that you are back in the gym!
Read article DM left. As an intensive care doc I appreciate the comments in the article. These are important concerns. However, I can tell u that Pete, Dan, Chad, etc have all dedicated their “business” to safety, technique, patience and honesty. We can only concentrate on our box and our guidance. Those who push themselves can and will get hurt. I know 305 and a1a are in good hands. Enjoy and scale accordingly. Thanks!!
where is the article?
Yesterdays post, in the comments.
“Heaving kettlebells while squat-jumping burpees might mean you’re developing a core (whatever), or it could mean you’re on the fast track to hurt.” -
OOOOH when do you get to heave kettlebells?? That’s going to be a fun WOD!!!
I would kill to do a burpee right now
Go get those reverse burpees
I read the article. The thing it made me think of is form. Focusing on and developing good form for all movements isn’t about just making sure it counts to your score (NO REP!), but is about preventing injury.
It is hard to do super fast air squats if you are keeping good form, and keeping good form will mess you up (damn my abs).
The other thing the author does not differentiate between is weighted and unweighted activity.
What i really think it all comes down to is don’t try to be stupid, and we as trainers wont let you be stupid.
WOD:
4:48
5:05
4:59
tough.
Did the running wod from last saturday- loved this.
1600m, 1200m, 800m, 400m, 5x50m
Lots of rest in between each distance was great. Times were slow though.
Deadlift
5/5/7
245/285/320
Had a few more on the 320, but the fear of 541′s stopped me.
541′s
4:25/4:36/4:41
Awful. Legs dead. Tons of dub mistakes on rounds 1 & 3. None on 2. Going to go at this fresh in a few months with no lifting and attempt to break 4.
Revers hypers
5×15@50 AM
3×15@70 PM
Use this machine. It works.
WOD 7:30/7:42/8:09 “solid perfomance”. DUBs = kryptonite
Rev hypers 3×20 70-70-70
DE lower
800m jog
16″ box squats 225# bar plus red and purple 10×2
Speed SDL 225# bar weight plus red and purple
Good mornings sets of 8 reps 45-65-95-115-135
5-4-1
5:05
4:58
4:56
Enjoyed this.