My Week As Rx (Probably Scaled): June 26 – July 2

If you want to see my workout week, check out my Beyond the Whiteboard profile

Strength

Deadlift – 3×3 at 95% (405 lb.)

My goal was to try and complete one set of deadlifts at 405 lb. but after a few weeks of deadlifts, I knew it was a lofty goal. I worked up to 365 lb. and added 10 lb. every set. 365 lb. felt a lot heavier than what I was used to and I didn’t want to make large weight jumps. At 375 lb. and 385 lb. I was able to complete one set, but I failed to get more than one rep at 395 lb. I decided to drop back to 385 lb. but I was only able to finish two reps in the set. I completed the last two sets at 375 lb.

I was frustrated during this strength session because I felt weak. 385 lb. and 395 lb. used to be manageable and I would be able to finish all three sets at this weight. I have to remind myself that I need to put in the work in order to maintain strength.

WOD

Partner WOD – 40 Minute Time Cap

Row (100 cals.)
100 wall balls (20 lb./10 ft.)
Rest 5 Minutes
15-12-9
Clusters (135 lb.)
Muscle Ups
Rest 5 Minutes
100 wall balls (20 lb./10 ft.)
Row (100 cals.)

This is a repeat workout that I did in 2015. I wasn’t writing about my workouts back then so I can’t recall how that workout went other than the result on BTWB. Previously, I modified the workout since I was not able to complete muscle ups then. We also reached the time cap at 40 minutes. I wasn’t sure if I would be able to Rx this workout. I haven’t been able to complete a muscle up since last year. I have been doing more strict pull up work and decided to try and complete a muscle up instead of scaling. Surprisingly, I made one rep and it felt like riding a bike. I did two more to get used the movement and I was ready for the wod.The first part of the workout was divided evenly, the row was two sets of 25 cals. and the wall balls were broken up into five sets of 10 reps. The row went well, both of us kept a good pace and finished quickly. The wall balls were harder but not by much. Breaking the reps down into sets of 10 really helped. I was able to get some rest while my partner did some work. The last 10 – 20 reps were difficult but we powered through and before we knew it, five minute break!

The cluster muscle up workout was the easiest part. Since I was comfortable with the weight, I did the extra rep on odd sets. My rep scheme was 5-3, 6, 5 for this part of the workout. I did single reps instead of touch and go, resting for a second or two before the next rep of clusters. After finishing the clusters I moved on the muscle ups doing single reps as well. The rep scheme followed the clusters while my partner scaled the muscle up portion. This section went by quick and then we were able to rest for another five minutes.

The last section of the workout was a lot harder than expected. I knew it was going to be harder than the first section but I didn’t think it was going to be as difficult. We powered through the 100 reps of wall balls using the same rep scheme. I almost gave up and broke up the sets into reps of five but my partner pushed me to keep going. After the last set of wall balls, we walked to the rower. We did lower the sets for this section, completing sets of 15 cals. instead of 25 cals. We did two sets of 15 cals. and two sets of 10 cals. We finished the row and the workout at 37:37.

The push was worth it. The last time I did this, I wasn’t able to finish the workout and this time, we crushed it. I haven’t been hitting my strength numbers recently but I’m satisfied with how my metcon times have been coming along. It was great feeling finishing that workout under time cap. Now I just need to push it and be faster next time it pops up on the whiteboard.

Lift Heavy and Level Up!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s