Ah, the day after completing 203, 135# back squats and running 1.75 miles. This ass and these glutes and hamstrings are on fiiiiiiire!
But no longer. Why, you ask? Read on.
I completed tomorrow’s programmed WOD; thus, if you don’t want to know what is programmed, well, then don’t read on.
Strength/Conditioning
Part A
Every 30 seconds for 10 minutes
2 hand release dead-lifts at 5o to 65% of 1RM
Rest 2 minutes
Part B
3 RFT
15 weighted burpee box step overs
100m bear crawl
Rest 2 minutes
Part C
2-min AMRAP
Dead-hang pull-ups
My just achieved dead-lift 1RM is 365, so weights were as follows:
50% = 182.5
55% = 200.75
60% = 219
65% = 237.25
The objective of Part A was to to complete fast, explosive dead-lifts, and to increase the weight while not increasing the time of said dead-lifts. I completed 8 rounds @ 185, 6 rounds @ 205, 4 rounds @ 225, and last 2 rounds @ 245#. That was fun! I averaged about 2.5 seconds per dead-lift. The bar was never dropped.
The prescribed height of box jumps will be determined by height of individual. Ha, ha, tall people!
I used 35# dumbbells and stepped onto a 20″ box. My goal was to complete all rounds unbroken. This meant that I could not release the dumbbells while completing burpees or box step overs, and I couldn’t rest while completing 10m shuttle bear crawls.
This. Was. Tough. I. Achieved. Goals. I. Am Awesome.
Time = 14:07
After resting 2 minutes, I completed 23 dead-hang pull-ups in reps of 10, 3, 2, 2, 2, 1, 1, 1, & 1.
That really loosened up my legs.
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