Day: September 7, 2012

Waiter’s Walk

Feeling good this morning even though I only got about 6-6.5 hours of sleep last night. Went to the 9am class.

Strength

5 Sets

  • 3 Deadlifts
  • 2m Rest

Warmed up with 10 at 135# and 5 at 185#. For my working sets I used 225#, 255#, 285#, 310#, and 330#. The last set actually went up really easy. Matt was yelling at me to be explosive, which really helped, because I often get too slow in my deadlift. The lifts really felt great and my back didn’t act up at all.

Accessory

3 Sets

  • Kroc Rows
  • 2m Rest

For the first two sets we did 12 reps on each arm and then went to failure on the last set. I used 62#, 71#, and 80# KBs for the sets. On the failure set I got 14 with my right arm and 15 with the left.

WOD

450m Sandbag Waiter’s Walk

Instructions: Get the sandbag overhead so it’s only supported by the arms. Do not rest it on your head or shoulders. We used two hands because the sandbags are pretty heavy and awkward. Every 10 steps, drop the bag down from overhead and perform a sandbag burpee.

I loved this one because I need to build up my shoulder stability strength for things like the OHS and having long strides is a big advantage. I crushed it, finishing in 6:44.

Midline

25 Turkish Get-ups (for quality)

I grabbed the 44# KB, but after one rep I could tell my shoulders weren’t going to be able to handle it. They were absolutely wrecked from doing OHS last night and the waiter’s walk in the WOD. I dropped down to a 40# KB, which was still challenging.

Finisher

I stayed after class since Matt was doing a 1-on-1 with a client. Loaded up the prowler and did some pulling. First I did about 50m with 135# and then I did a 150m loop in the parking lot with 180# loaded on. I had to take 3 breaks while doing that loop. You wouldn’t think it would do much for conditioning, but I was breathing pretty heavy when I got done.