I Love the Deadlift

My legs are a little sore from back squatting yesterday, but not bad. Still having the tweak in my right ass cheek, but I talked to our trainer Emily and she gave me some things to work on the area.

Warm-up

  • 6 World’s Greatest Stretch (3 each leg)
  • 2 Sets
    • 10 Lateral Broadwalk with band (each leg)
    • 10 Band Push Press
    • 10 Single Leg Reach Stretch (each leg)

The flexibility in my hamstrings has improved a lot over the last month or so. I attribute it to some of the great warm-up stuff we do.

Strength

4 Sets

  • 5 Deadlifts, 2-0-X-1 tempo
  • 20s Rest
  • Max HSPU
  • 3m Rest

When I saw the workout I knew I wanted to shoot for PRs in both movements. The last time we did heavy deadlifts, I was able to do 260# three times and I still had some gas left in the tank. I did a warm-up set at 135# and then did 185#, 215#, 245#, and went big for 270# in the last set. For HSPUs, I only used 2 AbMats today. I was able to do 12, 9, 7, and 7 in the sets. Mission accomplished!

WOD

8:00 AMRAP

  • 15 KBS
  • 30 DUs

Double unders…my favorite. 🙂 My goal was to get 10-15 in each round and then move on. I was able to get 15 in each round and got a few streaks here and there. Much better than I have been doing. I used a 53# KB for the swings and was able to complete 4 rounds plus 15 KBS.

I might not be able to make it to a class tomorrow because I have a golf lesson. I’ll check out what the WOD is for the day and maybe run some sprint intervals outside instead.

Back Squat and Pull-up PRs

I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 GHD
    • 15 Hip Ext
    • 15 Wall Squats
    • 5 Ring Dips
    • 10 Bench Dips
    • 15 KBS

A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.

Strength
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.

  • Set 1: 50% of possible 1RM x 5 reps
  • Set 2: 75% of possible 1RM x 3 reps
  • Set 3: 85% of possible 1RM x 1 rep
  • Set 4: 90-95% of possible 1RM x 1 rep
  • Set 5: Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.

The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.

For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.

My hands are healing a little Only soreness…

My hands are healing a little. Only soreness I can remember this morning is that twitch in my right ass cheek again. Today was a double WOD day.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 Air Squats
    • 10 Push-ups
    • 5 Pull-ups (strict)
  • PVC Bergener Warm-up
  • PVC Jerk Transfer Skills

I wish we did more push-ups to build up that strength.

Strength
12:00, every minute on the minute

  • 1 Clean
  • 2 Split Jerks

I started out with 95# and ended up with 125# for the last 3 sets.

WOD #1
3m AMRAP

  • 5 Push Press
  • 10 KBS

I used 105# for the push press and 62# for the KBS and both were all I could handle at the end. I was able to do 3 rounds plus 1 more push press.

We took a 4 minute rest before going to the second WOD.

WOD #2
3m AMRAP

  • 5 Burpees
  • 10 Pull-ups

Because of my hands I had to do ring rows, which were challenging enough as it is. I finished 3 rounds plus 5 burpees and 3 more ring rows. You wouldn’t think a couple of 3 minute workouts would be that bad, but just like any other WOD, they really surprise you. My shoulders are already sore from all that work, so it’s a good thing tomorrow is a rest day.

Deck of Cards

At Survival Fitness.

Warm-up
5 round Tabata mash-up

  • Jumping jacks
  • High knees
  • Butt kicks

WOD
45:00 Deck of Cards

Suits:

  • ♣ – Goblet squats (55# KB)
  • ♠ – 2x Russian KBS (55# KB)
  • ♦ – Mountain climbers or plank (1 minute)
  • ♥ – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, using the suit of the new card
  • 10 through 2 – face value

For example if the K♣ comes up you do 13 goblet squats. If any Jack comes up, another card is flipped. If the next card was the 9♠ that would be 2 x 9 = 18 (since swings already double the rep count) and then double it because of the jack for 36 swings. The ♦ is always one minute unless a jack is involved and it would become 2 minutes. If you picked the A♦ you wouldn’t have to do 14 minutes!

In 45 minutes I completed 47 cards. Only had 5 left! The last time we did a deck of cards it was a 40 minute limit and different exercises, but I only completed 30 cards.