Meg with one of the "Three Bars Of Death."
Buy-in
Gymnastic warmup/skills 1
Skill
Pose
- 2 x hops
- 2 x Accelerator drills
Strength
- Back squat 3 x 5
WOD
“(Overhead) Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
- Deadlift: 1 1/2 body weight
- Press: (bench - body weight)
- Clean: 3/4 body weight
Set up three bars and storm through for time.
Scaling: Drop the sets doing 10-8-6-4-2
Scale the weight back (aim for 10 reps)
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - shoulder band & ball
- Band - with thumb up, freestyle.
- Ball - external rotators over scapula.
- accumulate 10 minutes total.
Ciao,
Charles
If I'm not racing tomorrow, I'll do "Linda." My chosen weights are already up, I just have to do the time!
ReplyDeleteCW: 14:09 Scaling: 115#, 65#, 65#.
ReplyDeleteSome explanation; For the press, I figured 3/4 BW like the cleans. Then, for scaling, a percent of the weights. I used 40%. It just looked right for the deadlifts.
What I learned; for press, 2/3 BW would be a better choice. That was the hardest part for me. If I had done 2/3, I think I actually would have been able to do 50%.
Ciao,
Charles
15:50. 65#-35#-35# I think we went with 30% body weight for me. Definitely wouldn't go any lighter. I struggled a little with the press at this weight for these reps, but all in all I think I got a good workout! I was starting to hyperventilate and get dizzy around the 7 rep mark, but Charles pushed me through it. Thanks!
ReplyDelete