Friday, September 17, 2010

Friday, “Linda” (overhead)



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

3 comments:

  1. If I'm not racing tomorrow, I'll do "Linda." My chosen weights are already up, I just have to do the time!

    ReplyDelete
  2. CW: 14:09 Scaling: 115#, 65#, 65#.

    Some 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

    ReplyDelete
  3. 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

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