Tag: Sumo Deadlift High Pull

Empty Your Gas Tank

After yesterday’s WOD I was going to make today a rest day because I figured I would be fried. I was feeling good all day though. Matt posted the WOD on Facebook and it looked like a fun one so I decided to head in.

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Jumping Jacks

The squat holds are way at the bottom with the intent of opening up the hips. You’re not trying to hold a squat for that long.

WOD

20:00 AMRAP

  • 2 SDLHP
  • 2 Burpees
  • 150m Run
  • 4 SDLHP
  • 4 Burpees
  • 150m Run
  • …

Increase SDLHP and Burpees by 2 each round, but the run stays the same.

This one was all about how much gas you had in your tank. I used a 71# KB and was able to finish the round of 18 plus 20 SDLHP and 2 burpees.

Ab Finisher

5 Rounds

  • 1m Plank
  • 1m AbMat Sit-ups

My arms were drenched in sweat, which made it harder than normal to hold the plank. 5 rounds of a minute really adds up too. We counted our sit-ups and knew I could blow the high of the day (228) out of the water. My goal was to beat my 67 reps from the Paleo challenge benchmark WOD in every round. I finished with 356 reps. After we were done and Matt was laughing, I realized I can touch my shoes without even lifting my shoulder blades off the ground, which would still be within the box’s standards, so at least I make it harder than that on myself and get some movement into it.

Sweat Me a River

The humidity is picking up and so is the temperature. Just over 80 degrees tonight during class. I need to make the switch to mornings, but there are some good athletes that go to the 4:15pm or 5:30pm classes, which makes you push harder.

Warm-up

  • Tabata Mountain Climbers
  • Tabata Monkey Fuckers
  • Tabata Bear Crawls

WOD

3 rounds

  • 200m Run
  • 50 Ring Rows
  • 30 KBS
  • 10 SDLHP
  • 200m Run

Yes, that’s a run to start and end each round, so you end up running a couple of 400s unless you take a break between rounds. I used a 55# KB for the swings (American) and a 71# KB for the SDLHPs. Doing that many ring rows was the biggest trouble for me. I had to split them up into sets of 5 for the most part and even some smaller sets. My hands are hurting from earlier in the week and I still have a good blister from the 350 Russian KBS the other day. I finished in 29:37.

Strength

Work up to a 1RM Clean and Jerk, doing 1 rep each minute. My sets were 135#, 155# 165#, 175#, 180#, and 185#. I did a full clean on the last two reps and on my last jerk my split was so small I’m not even sure you could call it a split. I had to muscle it up because I didn’t get under the bar. That’s a 5# PR on the clean, 15# PR on the jerk, and 20# PR on the combination. Not a bad day at the gym!

The Early Leader

Feeling pretty good this morning even though I didn’t get quite as much sleep as I would like last night. The right ass continues to have that tweak and the soreness is spreading a bit. I hope it’s from the tennis ball work I’ve been doing on it.

Warm-up

  • 400m Row
  • 2 Sets
    • 10 GHD
    • 10 Hip Extension
    • 10 SDLHP
    • 1m Plank

I used a 53# KB for the SDLHP. It’s been at least a couple of weeks since we did any planks, so I was a little shaky.

Strength
4 Sets

  • 4-6 Shoulder Press, 2-0-X-1 tempo
  • 90s Rest
  • 20-30 Hollow Rocks
  • 90s Rest

For shoulder press I did 95# for 6 reps, 105# for 6 reps, 115# for 5 reps, and set a new PR with 125# for 2 reps. After the first set, Emily let me know my elbows should be out in front of the bar at the bottom, which would help me to push straight up instead of out in an arc. After concentrating on that in the 2nd set, the weight was easier than the first set. This was the first time I’ve done hollow rocks and let me tell you, they really do some work! I struggled to get to 20 each set and there was no way I was getting to 30.

WOD
5 Rounds

  • 10 DB Ground to OH
  • 200m Run

This is my kind of WOD! I used 30# DBs and finished with a time of 7:41 to get the early lead on the board. I’m sure someone will crush it in the night classes, but I’ll enjoy it for now.

It’s been a great week with some awesome stuff happening at work and in the gym. I also ordered a new set of golf irons last night, which is always fun. So I’m going to go hog wild to celebrate and order a pizza as soon as they open in 10 minutes. Nom nom nom!