Tuesday, August 18, 2015
(11AM) – 6 of us, Anya, AJ, Darryl, 2 other guys and me
3 rounds of dead bug sequence and 200 yard run. Followed by 3 rounds of 5 good mornings (45#), 5 behind the neck presses (45#), 5 deadlifts (45#) with a lap around the rig each round.
1000m Run, 21 Deadlifts, 800m Run, 15 Deadlifts, 400m Run, 9 Deadlifts, 200m Run. Rx = 255#, L2 = 185#, L1 = 135#.
I worked up to 155#, but then backed off for the workout. Key form points: Shins should be vertical, feet grounded, neutral back, neutral head. Visual cue is to be pushing the earth away from you rather than raising the bar.
I did the workout with 135# and could manage about 7-8 reps before I would start compromising my back. I would reset and break up the 21-15-9 deadlifts. I ended up finishing in 17:56 which is longer than the target, but still a solid performance.
Mobility – With a rounded back lower an empty bar as low as you can with straight legs, raise up stacking vertebrae on top of each other one at a time slowly. We did 10 of these. Finally I did some hamstring mobility with flared legs and then the squat position.