Monday 11.29.10

Ah, the after Turkey Day, L-Tryptophan-induced coma.  I know it well.  Since most of us calorie loaded this weekend, let's take advantage of the anabolic hormone producing environment we've created and get our deadlift on!

SWOD:

Deadlift 90% + 10 lbs x 1, 70-75%  x2x5

Metcon:

AMRAP in 15:00 of:

- 3 HSPU's
- 6 KB Swings (heaviest possible)
- 12 Sit Ups
- 24 Double Unders

For the deadlifts, compare what you did on 11.19.10 for your 90% weight, and try to add weight to that without hitting failure.  Hopefully you are able to add 5-10 lbs for a difficult but not impossible single rep.  Then go to 70-75% of your last 1rm for two sets of 5 reps.  On the multiple rep sets, remember not to bounce the bar or do "touch and go" reps.  We want to develop our capacity to lift the barbell off the floor from a dead stop, so we must train that ability.  Pause for 1-2 seconds between reps and reset your body positioning during that time for perfect pulls every rep.


For the metcon, the HSPU's should suffice for those doing the 90-Day HSPU Challenge.  We are on day #14, so as long as you get 4 rounds + 2 HSPU's during the WOD, you will have completed your prescribed reps for the day.  The reps are low for the swings so go as heavy as possible.  Rx'd sit ups are with an Abmat but feel free to use the GHD if you want more of a challenge.  The sub for double unders for this WOD will be 4/1 singles to doubles, or 96 single jumps per round.


Post weights and numbers of rounds completed to the comments section!  bc