Skill:
Pistols
Work on technique, depth, and consistency.
5-5-5-5-5 (each leg)
WOD
"Carry this, too"
200m Run
15 Deadlift 135/95lbs
25 KB Swings 1.5/1 pood
Carry Deadlift bar 200m
15 Deadlift 135/95lbs
25 KB Swings 1.5/1 pood
Carry Deadlift bar 200m
200m Run
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Posts
13 comments:
what are the rules for carrying the bar, could I lock it out overhead and run the 200 meters?
You can put the bar where-ever you want, but know that there are positions for the bar much more conducive than the one you mentioned...
Possibly on ones shoulders in a back squat position?
"I don't tip." - Mr. Pink
are you going to let us know of some of these positions of great one?
it was great seeing Nick last night, it's always good hearing him laugh at us!!
E, Dom pretty much told you the two best positions. Front squat or back squat. Push press/jerk the weight up into the back squat rack and run...
Eric I want to hear how the overhead goes if you decide on that position. We did a workout a couple weeks ago with overhead 55lbs DB for 100m and it sucked. I'd be curious to see if it is easier using a barbell. Nick, Team Amazing made me laugh out loud... Darkness descends!
OTG Guys and Gals
Finished off with a good one with Mark at the garage, and now i'm going back to college
10 rounds
3 Snatch 135#
6 KTE
9 Box Jumps 38"
Anyway... it has been awesome training with you guys. Good luck moving into the new williamstown box. I'll be back in october or november to check it out!
Thanks-Adam Steel
So Nick, did you name this workout after me because of what happened yesterday? Cruel, very cruel!!
6pm crew - It was invigorating seeing you guys at 6!! Miss all of you!
Adam - your work capacity and modesty have been an inspiration to us all..wish you the best at college and we'll miss you..
Brett and Dom - you guys nailed it!
Mike - was hoping someone would find that funny =]
Thanks for humoring me...
Patty - I named all the WOD's when I made them up last week - How does it pertain to your folly yesterday?..;)
This is going to be a rough one. I'm going to have to modify it a little. Since I don't want to lug my bar up thru the house out to the back yard I'm going to use two 70 lb dumbbells (140lbs) and I'll deadlift that as well as carry them for a farmers walk for the 200 m. It should completely destroy my grip.
I was the only one at the 4, and that is really wierd. I paced myself a little too much in hindsight; however I did it all unbroken. First time I did Pistols. First time carrying 135lbs. That last one is gonna hurt my traps / neck.
Finished 10:14, coulda shoulda woulda been in the 9s...next time.
Paul, great job today! Unbroken, and in that heat, well done! And keep working those Pistols..your ROM is awesome for never doing them...
Adam, best of luck my brother! It's been great getting to know you this summer! Even though I consistently crushed you in our workouts, I admire your intensity and your attitude in the gym! I'm sure we'll stay and touch!
So I finished up with my modified WOD for today. Like I said before I substituted the farmers walk with 70 lbs dumbbells for the deadlift bar walk. Let me tell you that was no easy task. My forearms were so shot after the first set it killed me on the rest of the wod. But I finished with a time of 24:07. No doubt I would have gotten a much better time if I was only walk with a bar on my back. Oh and the pistols they were rough. I used to be able to do the pretty well but it has been a while. But this time around they were to bad considering.
Peace out,
Jim
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