24 August 2009

Thursday

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I scaled the deadlifts to 225, I should have done 270 but I did not want to push it with my recent back problems. I did this one with Eric, and we shared the 3 bars, and the pain with it. The bench press was the show stopper. We timed it but time was not really important as we focused more on form.
Cleans were spot on.
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5 comments:

Scott O'Donnell said...

I think this one would have taken me an hour or so to do. I didn't realize I had a client at 8 pm (i started at 7pm), so I had to stop. In one hour I made it to.....8. I cut back the deadlifts to 225 as well. I was 189 when I tried it, so my deadlift would have been 283.5, I think I rounded it up to 285, tried it 6 times and my back said, "no." The body weight bench was pretty rough, especially since I had no spotter, so I had to wait a for some one to come and spot me. They weren't pretty, but I did get them (all the way till 8 at least) and the cleans weren't a problem for me. Also, I posted it in today's entry (about yesterday) What is the difference between a hanging clean and a hanging power clean. The WOD yesterday, I did a month-ish ago and got the same amount of reps, but I think if I actually did the hanging power cleans like I was supposed to, I could have gotten at least 1 more full round.

26/8/09 10:19
Scott O'Donnell said...

oh, and by hour or so, I mean, 2 hours as 7-8 equals 1 hour.

26/8/09 10:19
Scott O'Donnell said...

yeah, I wrote that wrong, I did do 5, 7, 10. But I did do the hanging power clean wrong. I added the push. Doh!

26/8/09 22:01
Scott O'Donnell said...

As far as nutrition goes, I have that PDF you sent me a while ago. I re read it and have been using it for my food ideas (All this being after I typed that blog entry). Within the last week and a half I have been working on eating protein, carbs and fats at every meal. My serving size isn't super specific, but I've been measuring it out by using my hand...protein being the size of my palm, carbs being the size of my hand and fats the size of my thumb. I was getting a little confused with the blocks; but more so as to what they would consider me for how many blocks I should be eating.

27/8/09 06:58
Jason said...

You could eat 4 or 5 block meals. you need to play with it to see how hungry you are. I would start with 4 block meals and 1-2 block snacks.

You probably need more veggies, and more fat. invest in the following:
-measuring cups/spoons
-a digital scale both English and American measurements.

Then follow the PDF and you will see awesome results.

27/8/09 15:06

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