Main Course:
Skills & Strength:
- Dead Lift
- Bar x 5
- Bar + 15lb plates x 5 (if WM is <=200, omit this set)
- 40% x 5
- 50% x 5
- 60% x 5
- 75% x 5
- 85% x 3
- 95% x max reps
Fortitude:
- 10 x 15m Prowler Pushes
- 255(+180)/175(+100)
Dessert:
- Pick one stone in your passway. Crush it to dust.
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Deadlift: 335# x 5 (10# PR)
Prowlers @ Rx #, no time but probably ~10 minutes
Deadlift: 247# X3
Prowlers: 2 @ 185, then switched over to 255# for the last 8
Happy Fat Tuesday
Deads: one-arm/left (sigh) did 235#x3, 275#x1, tried 300# but didn’t budge
No Prowlers, still can’t push off with right arm…
2K Row: one-arm/left (no strap) damper on 9, 8:58…that sucked
lacrosse ball wall-love for right shoulder, cool down & some PVC shoulder PT
***able to do 2 sets of 20 DUs today! Couldn’t do that last Friday
Deadlift: 248×5
Prowlers: 2 @ 185, then switched to 225 because those lines were moving quicker.
Deads: 123×8
“Errrrbody wanna be a bodybuilder….But don’t nobody want to lift heavy aaaazzz weights!” ~Ronnie Coleman
Health Lifts: 415#s x 6
It felt great to get back to hitting this lift heavy. This pushes my theoretical max to 500#s at 180#s of body weight. I am really happy with that! YEAH BUDDAY!! LIGHTWEIGHT BABY!!
Wod: Proweled
get some Ry-deezy!
500#!! I told you. “Ain’t nothin but a peanut!!”
Deadlift: 7 reps @ 315 lbs. this pushes my theoretical max to 385 which is 20# over the 365# 1RM I got in the CF Total a couple weeks ago.
WOD: 10 prowler pushes Rx’d. These felt great. love the short sprints and heavy pushes!
Deadlift: 300×7
WOD: 8×255(+180#), 4×345(+270#)
DL => 300 x 4
WoD => Prowler
Desert => 24″ box jumps (15) and mobility.
375 X 10 – I should have done 3 here and moved up another 30-40 pounds.
Puts calculated max at 500lbs, which would be 45 lbs of over actual max.
Deads: 195 X 3
WOD: completed 1 at the “girls” weight to see how it felt…ready for the challenge. Did 10 rounds at “mens” weight.
DL : 315 X 5 = 367 Theoretical Max. 12 pounds over 1RM.
WOD: Prowled the hell out of it.
Dessert : Got my mind right for the Performance Nutrition Town Hall.
Dead: 157 x 2
Prowler: 8 @ “girl”, 2 @ “boy” weight
Wouldn’t the egg scene from Cool Hand Luke be more appropriate for the Town Hall meeting?
Deadlift: 193 x1 good deal, was difficult but got it.
Prowlers @+100
DL: 243 x3 — kinda gave up after 3, shoulda fought for more.
Prowlers: 8 @ 185#, 2 @255#
To all the ladies out there, if you are not super winded after 2 rounds at the “light” weight, try the heavy! I shoulda switched over sooner.
Dessert: mucho hip rehab work
Deads: 233×6
Prowlers: 10 at 255#
*The prowler weights are not “girl” and “boy” weights, they are heavy and heavier weights
Deadlift: 400lbs X 4
WOD: Prowlers @ 255lbs
Deads: 270×3
Prowlers: 255
Deads: 435×6 Felt strong…per usually, lost my breath.
Prowlers: …do I really need to comment on that?
Desert: Foam rolled and stretched the bejesus out of my calf/soleus (nothing to do with the wod but has become an issue for the last week or so)
Deadlift: 310×7
Prowlers: check
Deads: 350×4
Sleds: 255x15mx10
Seriously one of my favorite days at Ruby.