Monday, May 26 – Memorial Day
May 26, 2014Wednesday, May 28
May 27, 2014
photo credit: Charles Wharton
Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
5 Hips-to-Wall
Strength – Deadlift (35 minute time cap)
Prep Sets:
1 x 10 RDL w/ bar only
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 2 @ 75%
Work Sets:
2 x 2 @ 85%,
2 x 2 @75%
After each work set, complete (both):
10 Dead Bugs (5 per side)
10 Spider Planks (5 per side)
– no more than 15 minutes to warm up sets
Mobility
Spinal Twist with Hip Crossover series (1 minute at each position)
- Right ankle over left knee, lowered to left
- Right ankle over left knee, lowered to right
- Left ankle over Right knee, lowered to right
- Left ankle over Right knee, lowered to left
0 Comments
Good workout today (and helped with my not-doing-Murph guilt!) Felt really good on deadlifts, making me think that my goal of hitting a 200+ deadlift by the end of August is totally doable.
It’s okay, Jane, I didn’t do Murph either. :o) Glad I had the excuse of work, because I’m pretty sure I would have tried to do it and pretty sure I would have vomited.
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I love me some deadlifts! I went light because I wasn’t sure how my hips would respond, 113# for my 85%. In hindsight, way too light, but that’s okay, I felt like I got some decent work in perfecting form. Definitely calling myself out, though – I can do more.
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Ugh, the math problems on the comments are the WORST. Four + 7 = ____. I pick things up and put them down. You really expect me to know that?