Wednesday, April 15, 2009

Thursday, 16 April 2009

Randy pulling 460, a 30 lbs PR!!!

Strength:
Deadlift - Set a new 5 Rep Max!
Deadlift - Chose a weight that allows you get 15-20 reps

WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups

7 comments:

Anonymous said...

Alex whats up dude? Randy's a beast! Any word on if you are going to be able to compete in the qualifier?-Andy

Alex said...

Andy, great to hear from you...no joy on the qualifier..."operational requirements" or some such nonsense. It's all good though, I volunteered for the Games though, so hopefully they'll let me be a judge!

It looks like I'll be in VA Beach for a weekend in August for Tony Blauer's training camp thing, hopefully you guys are still in town around that time.

I hope things are going well, say Hi to Ryan for me!

- Alex

Anonymous said...

Yeah I'll be here for the next few years so let me know when it is and you can definitely stay at our house man. Sorry about the qualifiers but I know you will be training hard none the less. Ryan says hello and is still hitting it hard. Hope to see you this summer and get a wod or two in.-Andy

Brian said...

I did the Deadlifts.

285# fail@3r (wtf, 285 is my 3rm)
265# fail@4r (Grrrrr)
245# 5rm

I think I need to go over progression to 5rm with you again. Pretty sure I was being sloppy on the build up.

185# x20 (last time I only got 16 or 17 but this was painful)

The rowing machines here is broken, you can row but the display doesn't show anything. So I took a work out of the Main Site.

This is suppose to be 5 rounds at 155# but I could not get any more HPCs on round 4 at 90#s so I just called it at the end of my third round.

Mini DT (Fail HPC @ rd 4)
3 rounds in: 9:45
90# Deadlift, 12 reps
90# Hang power clean, 9 reps
90# Push jerk, 6 reps

Alex said...

B,

What did your weight progression look like leading up to the 5RM? If you burnt yourself out during the build up, then you most definitely wouldn't be fresh for the work set. Or it could simply be fatigue, no way to really know, and not really worth missing sleep over. I'm confident that you'll be able to nail it next week!

As for the WOD, I'm not surprised that the HPCs did you in after the heavy/high rep deadlifts. The muscles in the lower back can only take so much. That's why I try not to program in cleans, front squats, etc... the same day as the high rep deads.

- Alex

Brian said...
This comment has been removed by the author.
Brian said...

I was trying to gauge the weight from doing 2-3 lifts per pull. I was doing about 20lbs increments. I got 295# twice pretty easy so I figured I could go for 285# 5rm. I guess I didn't rest enough between lifts, then kinda got mad I didnt get 3 at 285# and rushed into 265 to try and get it out of the way.

I also thought this WOD might be a bit much on my back. I felt fine during the work out. My arms were what was gassing, not my back but today my back is pretty sore.