This will be a Deload week. The emphasis this week will be placed on bar speed and grooving the EXACT same movement patterns you utilize on your heavy working sets for all the Main Lifts. “Treat the light sets like they’re heavy so that the heavy sets feel light.” Eat a lot this week.
Power
1) Mid Hang Power Clean: Work to a 3rm
2) 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.
Conditioning
12 minute AMRAP of:
Row 500m
20 Strict Pull-ups
50 Double-Unders
Do Work…
For the flexibility, are we supposed to do only the flexibility portion from the connectivity WOD, or all of the connectivity WOD?
Do it all if you have time.
1) 225 (+15)
2) 155-195-230
Cond 2+325m
Pullups were weak today but kept up singles.
Power
2) 185/225/275
Conditioning:
2+284m (1:35 on first row, screwed me but it felt good.)
Power:
1)just worked up to 215. 235 I got the last two weeks.
2) 155, 200, 235
Cond
2+470m–2nd rd way faster. Strict pull ups still hurt my lat/shoulder area, did fast singles second rd.
Flexibility done
Power
1) 165 +10 PR
2) 115, 140, 170
Flexibility
done
Conditioning
1 round, 7 pull-ups (Struggled on DU)
Cash-out
ME UB Double-under, if less than 10 restart
12
Poor little baby quads…
MHpC 3rm: 225, 255×1, 245×2
(felt great after a warmup but couldn’t hold form in the later, heavier reps)
Deads: 180,225,270
Connectivity: flexibility
Cond: 2+ 7 strict pull-ups
Connectivity: shaping
Power: 1) 205 (-10)
2) 155, 195, 235
Conditioning: 2 rds + 7 dus
Power
HPC 3rm 255# woohoo
Deficit deads 185×5, 225×5, 275×5
Conditioning
2 rounds+11 pull ups
Connectivity
Done
Power
1.) 2 sets @ 205#, working speed and positions
2.) done
Cond
Subbed 400m Run
3+100m
Power:
1.)195, 215, 235, 255x1f
2.) 155×5, 195×5, 230×5
Conditioning:
2+16 spu
Where is Tomorrow’s power WOD???? My OCD is kicking in
M/35/155/5’9″
Connectivity
done
Power
1)140 +5PR
2)135-170-205
Conditioning
*Subbed
Strict Pull-Ups 10-8-6-4-2
Double Unders 20-20-20-20-20
M/28/#155/NorCal
Power
1.#225 (+10lbs PR from mid hand)
2. Done
Connectivity
Done
Conditioning
Did outlaw conditioning. 4 rounds + 20′
Power
1) 165
2) 115 / 145 / 175
Conditioning
Did the Outlaw conditioning for the HS Walk practice
1 + 50′
1) Mid Hang Power Clean: Work to a 3rm
75kg/80kg(1)
2) 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.
60/70/80/90kg
3) 12 minute AMRAP of:
Row 500m
20 Strict Pull-ups
50 Double-Unders
2rnds+row
4) Connectivity done