Another trial WOD at a gym i'm thinking about. It was fun and a very different challenge
WOD
5 rounds:
16 Body Weight rows (we used thick rope hung from pull up bars but rings or a bar are fine)
8 Burpees
-rest 5 minutes-
5 rounds:
Farmers Carry w/ KB (go up in weight each round) - 50 ft
50 Double unders or 100 singles
Wendler Week 3/Day 3:
Deadlift
5 Reps @ 75% max (210lb)
3 Reps @ 85% max (235lb)
AMRAP @ 95% max (265lb)
-then-
WOD: (modified from OneWorld)
4 Rounds:
Alternate between (meaning 2 rounds of each)
1) 3 min
Run 400m
Max reps Deadlift @ 135lb
Rest 1 Min
2) 3 min
Row 400m (or run 400m if no rower)
Max reps KB Swing @ chosen weight (45lb for me)
Rest 1 Min
*NOTES: In other words, it is 4 - 4minute rounds. You do your run/row and then use the rest of 3 minutes to do max reps of the movement, rest 1 minute, move onto next round.
Wendler Week 2/Day 2:
Bench Press
3 Reps @ 70% max (125lb)
3 Reps @ 80% max (140lb)
AMRAP @ 90% max (160lb)
In between sets, 5 sets of 4 pull ups (choose your own number of reps to shoot for; your max minus 2 is a good target)
-then-
Other Work
Clean & Jerk 2-2-2-1-1-1-1
-then-
5min AMRAP
3 Burpee Pull Ups (G.I. Jane's)
6 Upright Row
9 Sit Up
12 Double Unders
_Skills:
Press
Push Press
Step Up
Ring Rows
WOD:
10-8-6-4-2*
Press/Push Press
Ring Rows
*20 Step Ups b/w each round
Thoughts:
Again, good learning. I am convinced that in every fitness endeavor, unless you are just unbelievably good (as in top 1% in the world) you should always be trying to improve what you are doing. In working out it is usually better form and in golf it is trying to swing straight, etc etc. I also believe that you should always have 1 or 2 "swing thoughts", no more, no less in order to effectively be improving. What I mean is, while doing whatever, you should focus on 1 or 2 key things and making sure they happen until those become unconsciously done, otherwise known as "muscle memory". If you focus on nothing, you will never improve, if you focus on too much (story of my bowling career) you will do none of them.
All this is to say, try to think of what your "cues" are. I leave each workout in this class and write down, on paper, the "cues" that I need for that exercise to ensure good form. This is the true key for me in taking this class, I want badly to improve my technique so I have to be thinking about it.
For time:
1000m row
50 Thrusters (45lb)
30 pull ups
This workout has a name, but I forgot what it is.
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