Tuesday, April 7, 2009

Wednesday, 8 April 2009

Deadlift - Set a new 3 Rep Max

Skill Work:
Deadlift - Use a weight that allows you to get 15-20 reps.

3 Rounds for Time:
- Run 400 meters
- 21 Kettlebell Swings, 1.5 pood (55 lbs)
- 12 Pullups

Post weights and time to comments.


Brian said...

12 Jumping pull ups is gonna be rough after sprinting a quarter mile. never done kb swings, but i watched some videos. no mirrors in these gyms though. gonna have to practice the technique i suppose before i try this.

Alex said...

Brian, how did it go?

Mirrors aren't a great indicator of your movement since you're more likely than not putting your spine in a compromised position in order to watch yourself move.

The best bet is to start recruiting friends to join you in the gym. You can never have too many eyes watching you move!

Brian said...

I think I ran on a broken treadmill. I jacked the thing up ot 9 but it did not feel like a 9mph pace. My diet here sucks, I have been eating so much trash. This is a bit late but I backtracked because the other workouts had rowing machines, which there are none of here.

30lb Dumbell Swings
Jumping Pull Ups

Terrible time. I blame the broken treadmill. The nasty food I ate today hurt me more than the WOD, I wanted to puke so bad on the last run.