SWOD
De-load Week
Hang Squat Clean
Warm-up sets: x5 x3
Work sets: x5 x5 x5 (work up to a heavy 5 but no where near a 5rm)
Rest time: 2.5 minutes b/w sets
RDL's
Warm-up sets: 1-3 sets of 3-5 reps
Work sets: x10 x10 (go pretty heavy on these)
Rest time: 60 seconds b/w sets
CWOD
AMRAP in 5 minutes of:
"Cindy"
Notes: This is a de-load week. Intensity stays up but volume is significantly decreased. Next week, we test. Don't ask, you'll see.
Post all results to comments.
Go a little deeper than this guy but not at the expense of a legitimately flat back.
9 comments:
h squat clean
warm up with 50 and 60kg
work: 90kgx5 reps for 3 sets.
RDL's warm up with 60kgs
110kgx10, 130kgx10
cwod: lost count after round 6.
With 3:26min left, I had 4rds.
Thanx!
Hang Squat Clean
Work sets: x5 x5 x5 (195) All unbroken tough on grip!
RDL's
Work sets: x10 x10 (245)
CWOD
AMRAP in 5 minutes of:
"Cindy" (7 rounds 3 reps)
I was happy to see this was a De-Load Week!
Hang Squat Clean
65kg - 65kg - 67.5kg
Felt good and was flowing, thinking that a year ago my 2RM was 60kg.
RDL's
Work sets: 3x10x95kg
CWOD
Cindy is my nemesis, 6rds + 5 pull ups.
hang squat clean wu 63,77 worksets 92, 97 99 rdls worksets 143
Clean:
154, 164, 174 all felt good
RDL:
220 x 10 both sets
CWOD:
I feel real slow... Need to get my endurance back... just under 7 rounds.
Pat, your comments don't make sense. Endurance has nothing to do with speed. Do you mean, you feel out of shape? Or do you mean, you actually feel slow? If you feel slow, it has nothing to do with endurance.
Ricky,
I feel like I get tired during the CWOD's a lot quicker than I should, I guess out of shape. Which makes me feel like I'm moving slower. Sorry.
WU 5x132 3x154 2x176
WS 198,203,208
WU 5x154 3x198 2x220
WS 220 Across
Hang squat clean
WU:33x5/53x3
83#x5 for 3 rounds
RDL's
103x10/103x10
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