WOD for 11/29/10:
A. Back squat5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%
**We have placed a link for the Wendler 5/3/1 working load calculator in the sidebar under links. You can use it to figure your working loads for a whole strength cycle. All you have to do is plug in your 1RM and it does all the rest. Fill one out, print it and keep it in your training journal so you know exactly what weights to use at each session.
B. AMRAP in 10:00:
7 thrusters (heavy)
7 pull-ups (chest to bar)
Use a load that is a little heavier than what you are used to using for thrusters. For example, if you normally do 65# thrusters, you might choose to do this workout with 75#. For pull-ups make sure your chest touches the bar on each rep. This means you have to scale the pull-ups more than usual. Leave your ego at the door and make each rep count.
7 thrusters @ 115
ReplyDelete7 chest to bar pull-ups
5 rnds in 10:00 min
took a beatin with the thrusters, unbroken for the PUs. felt like hurling!
1. 215#x5, 245#x5, 275#x5
ReplyDelete2. 6 rounds (115# thruster, pull-ups as Rx'd)
A. 5@155#, 3@175#, 5@195#
ReplyDeleteB. 6 rounds + 3 reps (75# thruster).
This was certainly a heavier/modified version of Fran you think?
A. 5x65#, 85#, and 100# warm up.
ReplyDeleteThen 5x 125#, 3x140#, 10x160#
B. 4rounds + 10 @ 65#s
Legs gonna be crying tomorrow!
Really nice work on the chest to bar pull-ups everyone!
ReplyDeleteOran- I hear you. Totally felt like hurling after this WOD. What is it about thrusters and pullups that makes you wanna puke?
ReplyDeleteYeah I really believe thrusters were made to make you sick. LOL. I think it was another workout that had thrusters in them a couple of weeks ago when I asked Kristi for the bucket. Its like the force you use to drive yourself up from the squat position, to driving the weight over your head, is also pushing whatever you had for lunch that day up to your throat!
ReplyDeleteBrad! Excellent explanation on the lunch movement. You nailed it. And then add pull-ups and all that kipping and it's more momentum for the food to come spewing the opposite direction. I don't agree with thrusters. But I don't agree even more with heavy thrusters and chest to bar pull ups. Nah. It was a sick wod in a good way. We all laid there for longer than normal yesterday after the workout. Love our programming!
ReplyDelete