WOD 12/12/14

WU-2*10 of OHS 45#,pull ups, burpees, GHDSU,50 single unders TT=6'28"
Squat 4*5@140,170,205,240 290*3 205*8
Press 4*5@70,85,100,120 140*3 100*8
Rows 4*5@105,130,155,180 210*3 155*8
TT=~35' this ain't CF ?
the workout felt good, squats were deep and no struggle was felt. The overhead presses felt great as well no struggle. The rows were a bit of a struggle with 210 times 3, but I did manage to do them without losing form. Have the debut of my sons play The Snow Queen tonight at the local theater and will be busy with that most of the weekend hope everybody has a good 1 I'll check in later.oh, I did get some great free training from Amanda at the gym on how to help my deadlift. I will be rotating some new accessories in once a week.

Strength: Deload

Deadlifts:
Warm-up: 5(40%, 50%), 3(60%)
5(115 lbs, 145 lbs), 3(175 lbs)

Main Lift: 5(40%, 50%, 60%)
5x115 lbs
5x145 lbs
5x175 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Deadlifts, 15x145 lbs

Assistance Exercise: 3x10
Emphasis: Lower Back
Exercise: 30 Good Mornings, 75 lbs

OH Press:
Warm-up: 5(40%, 50%), 3(60%)
5(45 lbs, 65 lbs), 3(75 lbs)

Main Lift: 5(40%, 50%, 60%)
5x45 lbs
5x65 lbs
5x75 lbs lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: OH Press, 65 lbs

Assistance Exercise: 3x5
Emphasis: Chest, Shoulders, Triceps
Exercise: Dumbbell OH Press, 30 lb Dumbbells

Time: 29:51

Conditioning: (Metcon)
From Outlaw, 12/3/14 (Scaled)
For time:

15 Power Snatches 75 lbs
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 95 lbs
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 105 lbs
30 Lateral Hurdle Jumps (over bar)
15 TTB

Metcon Time: 11:35

Comments:
Deadlifts: Felt good. I concentrated on doing 4 steps before I started each set:
1. While Standing, Brace my Core Muscles and hold
2. Squat Down
3. Grip the Bar, Inhale
4. Start the lift
Did 15 Reps at 145 lbs and honestly I probably could've gotten 30.
Did Good Mornings in a straight set (30 Reps)
OH Press: Same as on DLs. Concentrated on bracing the core and getting into a system.
1. While Standing, Brace my Core Muscles and hold
2. Step under the bar and inhale
3. Exhale as I take the bar off the rack
4. Step back into position and inhale
5. Start the lift
Did all reps in both assistance exercises straight through. 15 Reps of OH Press at 65 lbs
and 30 lb Dumbbells Shoulder Press
Metcon: That was a good metcon. At LOT harder than it looks on paper. And that was the
women's weight. I can't imagine doing the mens…
Might do a run tomorrow since it's going to be almost 60 degrees. We'll see. Starting back
on the big boy lifts (the next mesocycle) on Monday.

Buenas noches!