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Posts Tagged ‘Deadlift

Run 5.6km @ 5:47/km

Deadlift
10 @ 60kg
10 @ 70kg

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I set my alarm for 6:00 with the idea of getting 3-4 solid solo hours in the bank. I woke up at 6:30, with Fee poking me, and realised I must’ve set a weekday recurring alarm.

Although I was tempted to roll over and go back to sleep, I did get up to head out for something shorter. I was sluggish up to the top of Henderson’s Rd. By the top of Bonds I’d scaled back my expectations to a couple of laps of the Mt Pleasant circuit. By the end of the the KOM segment I was ready for home, with absolutely nothing in the tank.

It’s been a rough week at work, with some last minute, heavy-duty reconfiguration of work and, harder, my mental attitude toward it. It’s hard to explain just how fatigued that can make you, but I was full of cortisol this morning. Not even my favourite air, the crisp kind full of the promise of a hot day, was able to perk me up.

On the right hander into the creek crossing, just before the KOM start line, an older guy binned it hard behind me. Probably broke his collar bone. Two other guys had him sorted and sent me on my way, but it did sour the mood.

Rolling back down through Eltham, I remembered that the slow lifts are supposedly great for soaking that shit up, so I finished up the morning off the bike and over the bar.

Ride
29km     1:16hrs     490m
https://www.strava.com/activities/449051050

Gym
2 x 20 1H KB Swings e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB C&J e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Snatch e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Swings @ 24kg KB
6 Deadlifts @ 70kg
20 Renegade Rows @ 12.5kg DBs

6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.
x3

6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB
x3

15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
= 8:34

100 Air squats
= 4:32

From the High Performance Handbook.

4 x 4 Deadlift @ 60, 70, 80, 85kg
3 x 8 Prone one-arm trap raise (e.s.)

3 x 8 Racked Barbell Bulgarian Split Squat (e.s.) @ 20kg bar only
3 x 6 1/2 Kneeling one-arm Landmine Press @ 20kg bar only

3 x 8 Barbell Supine Bridge (e.s.) @ 20kg bar only
3 x 10 Standing one-arm cable row (e.s.)

3 x 8 1/2 Kneeling 90º External Scapular Plane Rotation (cable)
3 x 8 Wide Stance Anti-Rotation Chop

Warm-up
20 Box Jumps
10 Step-ups es
10 1H Swing @ 16kg KB es
10 KB C&J LC @ 16kg KB es
10 KB Snatch @ 16kg KB es
50 Squats

Workout
3×5 Deadlifts @ 65kg
3×5 Front Squats @ 45kg

5 Press
5 Push-press
x3 rounds

Then:
25 Burpees
= 2:08

It’s back to square one, laying foundations with some old friends aimed at aiding muscle balance and addressing ‘piss weak core strength’.

Warm-up
10 KB C&J LC @ 16kg KB
10 Press @ 20kg bar only
50 Squats
10 Hang Power Clean @ 20kg bar only

Workout
3×5 Deadlifts @ 60kg
3×5 Front Squats @ 40kg
2×3 Press @ 40kg (just for fun)

Then:
2×10 Renegade Rows (push-up, row, row, no standing)

Then:
Accumulate 60 sec handstand = 5

Ride
Mt Pleasant Loop
77km  3:02h  1,065m
http://app.strava.com/activities/156459970

 

Workout
To address “pissweak core strength”
KB medley warm-up
4 x 5 DL @ 60kg
1 x 5 DL @ 70kg

25 x The Bastard @ 12.5kg KBs
= 9:20s

Goal: 50 reps (no time)


August 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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