Warm-Up.
Thoracic Iso Holds
Followed by…
Two Sets:
Jefferson Deadlifts x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
Easy bike for twenty minutes plus groin warm up/rehab
Only did the WOD
3 rds
21 deadlifts (80Kg)
Run 400m
15
Run
9
Run
Time – 7:51 Super stoked! Wanted to go sub 9min. Blew that out of the water!
May 2 WOD
Gymnastics play
20 min BMU progression
***Getting better…last week I was swinging off a box where my head was 1″ under the bar. Today I got a few where my head was 4″ under the bar. I struggle with swinging my legs and using my hips and today I was really getting my legs into it.
A. 5 Rounds for time – 3:50/4:30/4:55/5:18/4:52 = 23:25
400m run – FAR TO SLOW
20 Wall Ball Shots @ 14# / 9′ – broken into manageable sets
10 DB Box Step Overs @ 35# DBs / 20″ – All UB
55+
A) Didn’t track the weights but it was only light, I didn’t have any padding for the thrusts. Think I only did up to 85# for each movement.
B) 21-15-9 – Time 9:24 (slow)
Deadlifts @ 145#
21 UB, slow reps
12/3 – Stopped for breath too long at top after each rep and so eventually lost my grip.
9 UB
400m Row instead of Run, don’t know where the run route is here. Rows were slow but the last row was the fastest.