Warm-up:
overhead squat
5-5-5-3-3 overhead squat (95,115,135,155,165)
8x2 box squat (low-bar, 1" below parallel; 165,185,205,5x225)
20 muscle-ups (broken sets of 2-5)
2008 Crossfit Games WOD (1020 Heat, then as a WOD 121508)
Five rounds for time of:
275 pound deadlift, 5 reps
10 burpees
8:55 (0:44,1:11,1:53,2:35,2:32) - curious how that stacks up?
Muscle-ups a bit sloppy, maybe due to climbing yesterday. Rings were a freakin hit at the gym today. Everybody and their mother came over to try a muscle-up; it was pretty funny to see the look of shock on these huge dudes' faces when none of them could get one.
Today witnessed the return of the metcons as I transition to a hybrid program for a cycle. Deadlifts + burpees = awesome. Oddly enough, the burpees were the worst part. Twas nice to feel the lungs burning again. Not a great time, but that shouldn't be too surprising since I haven't done any metcon whatsoever for a *long* time.
Thursday, April 30, 2009
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4 comments:
whoo, bringing the metcon back :)
You shouldn't be too far back though since you've been keeping up with the Oly lifting.
Yeah right. Too bad there is no metabolic conditioning with O-lifting.
Really? I was definitely out of breath after each set of cleans yesterday. I mean, they were sets of 5 so that probably had something to do with it, but in general Oly lifting seems really metabolically taxing whenever I do it.
Regardless, glad to hear you're bringing the metcon back.
That is a Crossfit WOD with an O-lift in it. That is not how O-lifters lift, sets of 5 are basically unheard of. And you definitely don't go for time. Trying to lift a decent percentage of your max when you are out of breath is a recipe for disaster.
I'm working metcons back in cause I noticed I was starting to get winded on longer climbs.
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