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.

15 comments:

  1. Swod: 110
    Wod: 60 lbs. 16:21

    ReplyDelete
  2. SWOD: up to 225, working on form

    Metcon: 17:50 with 175. (used my old 5 rep max of 315)

    ReplyDelete
  3. Great workout today in the early AM!
    SWOD: 275-315-365-405-455 x 5 (PR)
    Metcon: 14:18 @ 275#. 55% was 250, but since I made some bump up their weights, I did too.

    ReplyDelete
  4. Metcon: For time:
    Deadlift, 15 reps @ 115
    Run 800 meters
    Deadlift, 12 reps @ 115
    Run 800 meters
    Deadlift, 9 reps @ 115
    Run 800 meters
    14:06

    ReplyDelete
  5. Kelly said...
    Swod: 255x3
    Wod: 155 lbs. 13:26

    ReplyDelete
  6. Swod: 75lbsx5
    Wod: 65 lbs. 19:18

    ReplyDelete
  7. SWOD: 185 lbs.
    Metcon: 16:45 @ 100 lbs.

    ReplyDelete
  8. SWOD: 200 lbs.

    Metcon: 12:35 @ 135 lbs.

    ReplyDelete
  9. SWOD: 160# 5RM
    Metcon: 17:20 @ 100# and sub'ed 1000m row for run--my hip is hurting :(

    ReplyDelete
  10. swod: 245 5x5
    metcon: 17:14 @165 (body weight+-) heel is feelin' better

    ReplyDelete
  11. 4x400m run, 15 KTE, 110 Wallball:29:34

    ReplyDelete
  12. SWOD: 185x5, 200x1
    Metcon: 20:18 @ 125lbs

    ReplyDelete
  13. Wod: deadlift 5,5,5,5,5 final was 275

    Metcon: For time: 15:34
    Deadlift, 15 reps @ 175
    Run 800 meters
    Deadlift, 12 reps @ 175
    Run 800 meters
    Deadlift, 9 reps @ 175
    Run 800 meters
    Metcon was supposed to be 150, thx Craig for the bump up

    ReplyDelete