Tuesday 11.02.10

Practicing some Mobility WOD squatting while looking at his paleo-friendly (for this week) treats!

SWOD: Deadlift 5-5-5-5-5

Metcon: For time:
Deadlift, 15 reps @ 55% of today’s 5RM
Run 800 meters
Deadlift, 12 reps @ 55%
Run 800 meters
Deadlift, 9 reps @ 55%
Run 800 meters

For the SWOD, let's review the terminology since there are so many new members out there I do not get to see too often. When the strength program calls for "5-5-5-5-5", that means you do 5 repetitions of the movement, adding weight to every set till you get to a maximal set of 5 repetitions. Yes, you add weight to every set in the hopes of reaching maximal effort. When a program say "5x5" this means to do 5 sets of 5 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight. The same goes for "3-3-3-3-3" and "5X3", "1-1-1-1-1-1-1" and "7x1", etc, and any variation you can think of.

For the metcon, go for perfect form over time while performing the deadlift. You can make the time up on the run.

Post weights and times to comments.