Hopefully You Got Some Active Rest… Or… Just Rest…
Me… I’m Getting Ready For A Sunday Night Sleep Over With My Niece & Nephew… So That’s Why The Blogs Up Super Early… Wish Me Luck 5AMers!!!
Starting Off The Week With Deadlifts… Some High Box Jumps…
And A S–T Load Of Dubbs/Singles & Possibly A Lot Of Burpees!!!
This One Can Be A Freakin’ Lung Burner… Or A Burpee Fest…
Sub 10 Mins Is Do-Able… Sub 9 Mins Is Do-Able… Sub 8 Mins Is Do-Able… Sub 7 Mins Is Do-Able… Sub 6 Mins?!?! I Couldn’t… Hopefully You Can!!!
***I Gave This A Quick Run Through Early Saturday Morning… Got 7:20 Rx’d @ 265lbs… Messed Up Once On Dubbs… 79 On The Round Of 80 Dubbs… Lung Burner!!!***
Yes… The Deadlifts Are Getting Heavy… Yes… The Box Jumps Are High-ish… But Its The Dubbs/Singles.. You Gotta Focus…
If You’re Performing Double Unders… You Will Have A 1 Burpee Penalty Every Time You Break/Mess Up…
If You’re Performing Single Unders… You Will Have A BURPEE PROGRESSION PENALTY!!!
“What The Hell Does That Mean?!?!”
You Mess Up The 1st Time… 1 Burpee… You Mess Up A 2nd Time… 2 Burpees… You Mess Up A 3rd Time… 3 Burpees… Etc Etc Etc…
You Continue This For The Entire WOD… You Do Not “Re-Set” Every Round… You Keep Your Penalty Going!!!
Deadlifts…
Did You Record All Your Lifts Last Week?!?!
Yes?!?! Sweet!!!
If Not… Shame On You… Just Don’t Blame Me If You’re Not Getting/Feeling Stronger…
Week 5 For Deadlifts…
These Are Last Tuesday’s Scores & Weights Used…
These Are Last Last Wednesday’s Scores & Weights Used…
These Are Last Last Last Wednesday’s Scores & Weights Used…
Today… We’re Going To Add 10lbs Total To Whatever You Used Last Wednesday…
Might Not Seem Like Much Now… But Just Wait… We’re Going To Be Adding Weight Every Week On Deadlifts For The Rest Of The Year… That’s Why It’s Important To Keep A Record… We Don’t Want To Guess & Have You Lifting Lighter Than You Should & Making No Progress… Or Worse… Have You Lifting Heavier Than You Should & End Up Hurting Yourself…
As I Said Last Week During The Huddle Up… With “Light” Weight Deadlifts… I Tend To Program A “Stet-Con”… Meaning The Strength Training Is Incorporated Into The MetCon… As The Weight Gets Heavier… We’ll Eventually Break It Up Into “Just Deadlifts” For The Strength Then Move Into The MetCon…
But For Today… Still Following A “Stret-Con” Style WOD…
I Know I Keep Putting This Up & You’re Probably Sick Of Seeing It… I Just Don’t Want Anybody Showing Up To The Station When There Is Not A Class Scheduled…
Monday-Wednesday… Business As Usual…
***TODAY… (MONDAY) WE’RE DEADLIFTING… ADDING 10LBS TO LAST WEEK’S WEIGHT… HAVE YOUR NUMBERS READY… ALSO… HAVE YOUR “JUMPS” READY… WE’LL BE TAKING 3-4 JUMPS…***
Thursday-Saturday… One Session @ 9AM…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon… “Stret-Con…”
***Double Unders… Rx’d: M&F… 1 Burpee Penalty!!! MOD: Singles With A Burpee Progression Penalty!!!***
***Deadlifts… Add 10lbs Total To Last Week’s Weight…***
***Box Jumps… Rx’d: M-30″/F-24″…***
17 Min TIME CAP!!!
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For Time:
20 Double Unders
3 Deadlifts
10 Box Jumps
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40 Double Unders
3 Deadlifts
8 Box Jumps
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60 Double Unders
3 Deadlifts
6 Box Jumps
—————————-
80 Double Unders
3 Deadlifts
4 Box Jumps
—————————-
100 Double Unders
3 Deadlifts
2 Box Jumps… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 