Strength Training: 3x5's
MetCon: modified "Diane"
Rx'd: 21-15-9 225# deadlifts + handstand pushups
Our version: 21-15-9 deadlifts (about 60% of 1RM) and pushpresses (about 80% of your 5-rep working load on SOHP).
This is a short, heavy metcon that some of you have done before. Use your loads from last time to set yourself up today. Ideally, you want to get this work done between 5-8 minutes. If you went beyond 10 minutes last time, you were loaded too heavy. (You may have had the strength to do it, but this workout is intended to be a high-intensity anaerobic effort; if it's too heavy, you'll have to stop too often to achieve the desired effect.) If you finished under 5 minutes last time, bump up the weight today.
KZ: 6:47 (99#, 44#)
SS: 6:51, nearly a minute faster than before! (99#, 44#)
BHeg: 6:54 (55#, 30#)
DH: 6:22 (99#, 48# / 22kg)
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