Nov 15, 2015

Monday 15.11.16

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Deadlift: 5-5-5-5-5

Mobility WOD
- Pigeon and couch stretch
Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. The intent of this WOD is not for you to hit a five rep max, not if you want to be fresh for the rest of the week anyway.  Warm up well with some hinging movements (rowing, KB swings) and find a weight that is challenging, but one you can stick with for all five sets.  Somewhere around 75-80% of your one rep max is about right.  Practice good form as always, no bouncing.  Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Weight should be challenging but what you can do 5x in one set.  Increase weight each set if you like, but in small increments. Rest no more than two minutes between sets.

Mobility WOD
Hold each stretch each side for 2 minutes.

7 comments:

Sapper408 said...

165, 195, 215, 225, 235

monroe said...

Sapper,
Were I coaching you I would have had you warm up then lift 215, sets across. Technique would be more consistent, and while the volume would be the same you would have lifted more weight (5375 vs. 5175lbs) with better form. It's a subtle but important difference in the way to approach programming.

Sapper408 said...

thanks Mark, I was working closely with Gerald and I had trouble figuring out a comfortable weight. I definately need to improve my wiegtht selection across all lifts.

monroe said...

Started with back squats 3 x 5 x 185lb
Then dead lifts 5 x 5 x 225
toes to bar 3 x 10

David Batchelor said...

Did 215 warm up then 5 x 5 at 235. Focused on tension on the floor and in my grip. Went moderate because I went off script Saturday and squatted. Personal record on Sat night practicing double unders with 3 consecutively for the first time ever.

Ecko Logrono said...

85, 85, 105, 105, 125, 125

monroe said...

Nice work Dave!