Before class deads (2” lift and resets)
5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)
After class back squats and HR deads
10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)
Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat
7x190kg (Default PB - 419lb)
This was done at 8:30pm - late for dinner so metcon will have to wait for another day.
Finally - a full spec CFSB v2.0 WOD
Deads off 2” platform with reset every rep
5x60kg
5x100kg
120kg
130kg
140kg
150kg
160kg
170kg
5x175kg (PB) (386lb)
Back Squat
10x20kg
5x60kg
70kg - 130kg singles
5x140kg (309lb)
HR Deadlift (off floor, tap n go)
12x170kg (375lb)
After class
3rft
5 GTOH, 60kg
5 burpees
1:45
Be interesting what the bills are tomorrow but funnily enough all the lifts felt easier than last week’s attempts. Going to alternate HR deads and squats on a weekly basis.
5x89lb
5x155lb
5x221lb
5x309lb
2x375lb
3fx435lb (2 and 3 rep PB)
7fx397lb
Not overly impressed with today but I’m dragging a bit so will move on and try to sort myself out for next week.
Then tried out some assistance work suggested by a Poliquin coach
Snatch grip deads with 8 secs pauses at various spots on descent, 133lb
Seated good mornings, 89lb
Bulgarian lunges then some step ups w/ 89lb onto a 33” box
Interesting stuff - gonna be picking his brains for the next couple of months improving our own movement and seeing what we can pass on to our trainees
Metcon in the sun
10 muscle ups
15 HSPU
20 squat cleans, 155lb
Run 550m
11:13 as Rxed
Approx splits 1:30/2:30/4:45/2:30
I was trying to keep things quiet while Jake slept but the truth behind the age I took for the cleans was a substantial lack of character and lack of warm up. This WOD is a great benchmark for my personal goats! Happy with muscle ups, technique awareness is paying off. HSPU will be used for high rep sets after ME pressing - this seemed to work great for JTM and GG. Lets see how it works for me. Reasonably content with the run - this will get more love in the near future.
Deadlifts
5x133lb
3x221lb
3x309lb
2x397lb
5x430lb (2, 3, 4 and 5 rep PB)
10x397 (equals PB - grip faded and last rep was in fingertips)
OHS
5x45lb
5x89lb
5x133lb
3x177lb (had planned for 3 sets but ran out of time - at least this will loosen my hips up which is the main aim for doing them straight after deads)
Buy in 3 rounds of 10 no hip kipping pull ups / 10 non kip ring dips (not trying for strict reps just dialling out the overactive hip)
Did one round after each of my first 3 warm up sets of deads
Deadlift
5x133lb
5x221lb
3x309lb
1x397lb
5x425lb
10x397lb (PB)
That’s all she wrote for today. This week is a little out of my control but will do my damnedest to get my lifts in and as much of my scheduled metcon as possible
Deads a day early. Taking a night off from the Faktory tomorrow so decided to skip tonights squats and get my deads in instead.
3x133lb
3x221lb
3x309lb
1x397lb
5x425lb (3 and 5 rep PB)
9x397lb (PB)
Had some playtime on the GHD and finally figured out the setup for GH raises. Did a set of 5 and then 10 - be good for buy ins and cash outs for sure.
No metcon today but tomorrow may be a short sharp two-fer ...
This is week 6 of my current cycle and I’m feeling good.
EDIT - just realised this is actually week 7 of this cycle - EDIT
I started with 5x386 and 18x331 so have come a long way. With my decision to keep squats light and dial in my form I am recovering really well and my deads and presses are feeling great and really feel like they could progress for another 4 weeks easily. I’m sorely tempted to ride the crest of the wave - anyone have thoughts on this?
14x375lb (PB)
Overhead Squats
3x45lb
3x89lb
3x133lb
Then had to call it quits as my masseuse arrived. High rep deads don’t even rate on the pain scale compared to that. Hurt so good!!
As the vid above shows I've been practicing a quick drop to the bar rather than getting set with hands on bar. By taking advantage of the stretch reflex I'm definitely increasing the load that i can pull from the floor easily. The set at 309lb nearly flew off the deck!! I've been using this for a while but I've been nowehere near correctly set up. It's not perfect right now but definitely improving. The enhanced hip mobility I'm working for will only improve this further. Worth noting that 420lb is 95% of my 1RM (200kg or 440lb)
Going to get into the overheads properly tomorrow and get a sprint metcon in as well.
Buy in Row 1000m for time then 15 hip extensions and 15 GHD sit ups
Row 3:16.6
Deadlifts
5x140lb
3x225lb
3x313lb
3x357lb
5x416 (PB)
10x375lb (PB)
After class metcon
10 - 1
Push press, 88lb
Pull ups
4:47 - grip started fading towards the end but all unbroken
16x355lb (PB)
399 felt better than 392 last week - 405 is gonna be heavy next week though. Gonna jump to 375lb next week for high rep set - hopefully that knocks the volume down a bit
AMRAP 7 min
10 hang power cleans, 100lb
10 broad jumps, 6’
6 rounds + 8 HPC
All about the jumps - 6’ requires a near maximal effort and the impact on landing is not insignificant. Def going to include more of these in my mix!
12x355lb
Heavy Lizzie
12-9-6-3
Power Clean, 188lb
Ring Dips
4:40
About 55 secs off PB - started out with 8 muscle cleans and ran down hill from there. Think the deads put the brakes on for my hips and just couldn’t drop under the bar. The 6 and 3 rounds most reps were only jumped up to the top of my abs and then had to be muscled to the rack. Could have left the gym with no metcon at all so this will do for today. Def need to hit some high end breathiness this week though ...
3x133lb
3x221lb
3x309lb
5x386lb
18x331lb
Then after class
“Freddie’s Revenge”
5 rft
5 overhead anyhow, 188lb
10 burpees
10:54
BTN push jerk all the way with only one or two that I had to press out. 3 fails and consequent power cleans. Some felt great and I found myself underneath the bar neatly locked out without thinking about it - others did not. Need to drill this stuff some more to get some consistency.
