Tuesday, August 18, 2015
Coach Meriah
(11AM) – 6 of us, Anya, AJ, Darryl, 2 other guys and me
Warm Up
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.
WOD
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.
No comments:
Post a Comment