Sunday, March 29, 2009 by Daniel

Strength and Filthy 50 Gone Bad

My ass was SORE this morning, from yesterday's deadlifts. And my calves from POSE practice. And my abs from Friday's little ab-blaster warmup. I was not in terribly great shape. But we hauled ourselves down anyway, because it's Sunday and that's what we do on Sundays.

Workout 1: Strength Cycle - Week 4, part 2

Deadlift x 5: 225- 245 - 270 (PR)
Deadlift x 21: 200 (unbroken)
Press x 5: 65- 75- 95
Press x 21: 65 (20-1)

Whoa, Nelly, those deadlifts were not fun. I'm glad that the deadlift is no longer a back exercise, but rather a butt one - this is as it should be. But my butt was not in the mood to be lifting any more heavy shit. I took a thirty-minute long, comprehensive warmup (2k on rower, squats, hip openers, pushups, situps, etc), and warmed up in 50# increments all the way up to 225. Tedious. The 270 was not as bad as I feared it would be, but according to Rebecca my lower back popped up on a couple reps, so I've got to work on keeping it tight and firing from the legs.

The presses went better - the 95 weren't actually that bad, but I think I'm going to go up to 97 next week - five pounds is just too big now. I was PISSED to fail on the last rep of the superset, after so many weeks of trying to get 21 at 65. Next week!

Next Week: DL 275/205, SP 97/65

Workout 2: Filthy Fifty Gone Bad

As wrecked as I was feeling, I expected to completely fail this one. Turned out to be not THAT bad, which I guess means I wasn't working hard enough. I basically went for five reps on each exercise, at the end of which I'd have an idea of a goal to reach by the 90 second mark. I'd get to the goal, and then try to crank out a couple more. I didn't get the 300 I hoped for, but 270 isn't too shabby - Matthew got 274, and doing as well as him is nice.

AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: 45# Good Mornings
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders

In this workout you move immediately from station to station for good score upon a call of "rotate" from the coach. There is no rest between movements. You may start at any station.


I started at Wall-ball, figuring to get the hardest stuff over with first. This worked pretty well.

WB: 32
Burp: 15
DU: 32
Box: 17
JPU: 26
KB: 38
Lunge: 27
KTE: 15
GM: 24
PP: 44

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