Sunday, March 15, 2009 by Daniel

Strength and Fight Gone Worse

Boy, Sundays are just gonna suck for a while, as long as we try to keep up this madness.

Workout 1: Strength Cycle - Week 2, part 2
Deadlift x 5: 185 - 225 - 245
Deadlift x 21: 195 (unbroken)
Press x 5: 65 - 75 - 85
Press x 21: 65 (15-7)

Heading towards previous PR territory now - next week we'll get there. According to the CFSB gurus, the deadlift superset is "unbroken" provided you A) keep your hands on the bar, and B) maintain approximate starting position. So by that standard, my deadlifts were unbroken - but I did have to stop and take a few breaths around rep 14. No such luck with the presses, though I did get them in two sets this week instead of 3. I also think I should go to 90 next week, instead of 95 - I haven't hit 5x95 in a long time, and my form on the 85 wasn't great.

And then, right after that:

Workout 2: Fight Gone Worse

Another brilliant idea from Gita: a five-round Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

376 RX

ExerciseSet 1Set 2Set 3Set 4Set 5
SDHP 75#1515151515
Box Jump 20"
2021202020
Push-Press 75#1010101010
Row1515151515
Wall-Ball 20#1515151515

This is the exact same pace as the last RX FGB I did, nearly 6 months ago - just with two more rounds. The improvement is palpable. It didn't start getting truly painful until the fourth round, and a number of exercises are FAR easier than I remember them. The push-presses are still the hardest part, but 10 is quite doable. The SDHP is a cinch, and I was shocked to discover I could consistently get one calorie PER STROKE on the rower. The box jumps and wall ball were about the same as I remember them.

Adding 5 reps per exercise would get me to 300 for a real FGB. I don't know if I could maintain that, but next time it comes up, I think I'm going to try.

2 comments:

Maximus Lewin said...

No friggin way is that unbroken. Unbroken means a constant pace. Momentary touch on the floor. Much less than one second. Also I would do it first, not last, it is an excellent warm-up -

However that puts you close to 225#X21 unbroken which is a useful CF skill.

Maximus Lewin said...

Oh and Daniel? It's no secret what caused your massive performance increase. It's called eating meat. I don't know why it do what it do, but it do. Probably increases TES.

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