Made it in for the 9am class on Sunday and started with warmup 1:
- 15 Hollow Rocks
- 15 Air Squats
- 10 Ring Pushups
- 8 Strict Pullups
Repeat 3x. Then we had Sumo-Deadlift Highpull 101, which was hugely helpful. A slightly wider stance, a slightly wider grip, and thinking of it as a 2 part movement (like the clean) made a huge difference in my stability and overall confidence with this movement. Then we did a 1 minute pressure test with 75lb. I completed 40 reps.
Today’s WOD was a barbell complex, so we warmed up with light weight and drilled the individual movements before going heavy:
Barbell Complex
- 5 Power Cleans
- 5 Push Presses
- 5 Front Squats
- 5 Power Cleans
- 5 Deadlifts
I completed 3 sets at 115lb, 135lb, and 155lb. Tried for a 4th at 165lb, but gave up after the third push press. I just didn’t have much left at that point.
Found this complex here and thought I’d give it a go. I loaded up a barbell with 85lb for the following movements:
- Deadlift
- Romanian Deadlift
- Bentover Row
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Good Morning
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. I was supposed to rest 90 sec between sets, but it wasn’t feeling very difficult so I cut the rest down to 60 sec for a few sets and no rest between the last two sets.
Total time: 11:50.
I picked 85lb because I didn’t want too heavy a load for the good mornings, but this just wasn’t that tough. I’ll need to see how heavy I’m capable of going on the GMs safely and give it another go with a heavier weight.
I started by working on some OHS after a quick warmup and got up to 135lb x 3. I felt pretty solid today. Then, I made my second attmempt at the dreaded “Dumbbell Bear” complex.
Every minute on the minute for 20 minutes perform the following:
- 5 Deadlifts
- 5 Hang Cleans
- 5 Thrusters
Load shold equal 45% of bodyweight, so I used 40lb dumbbells. Chuffed to complete this as rxed. Didn’t even drop the weights until I finished each circuit. I managed to finish each one in just about 30 sec, giving me 30 sec to rest. What an asskicker. Next time: 45lbers.
Previously: 9/12/08
Had a go at the “Dumbbell Bear” complex today.
Every minute on the minute for 20 minutes perform the following:
- 5 Deadlifts
- 5 Hang Cleans
- 5 Thrusters
Load shold equal 45% of bodyweight. 185 x .45 = 83.25, so I used 2 40lb dumbbells. Got through the first 10 rounds, but it wasn’t gonna happen for the full 20, so I dropped down to 20lb for the second half. Really tough, definitely want to complete this as Rxed in the near future.
