Can’t think of a better way to spend my rainy Friday night than hitting up a vacant URI gym. Now that the pre-season has started, I’ve shifted from the Perfect Rep to a modified Stonglifts 5×5program for my strength WOD’s. My focus is still accelerating the weight with perfect form, just going for a few more reps/sets now. Yesterday I used weights that were lighter than normal but I’ll trade pride for performance (for the most part) anyday. 22 hrs since last meal and feeling clean, hit this:
- CFWU x 1 round. Snatch-OH Squat 95×5, clean-front squat 95×5 to get the blood flowing. Then the PAP/PTF setup for the press. Held 185lb for :20, slow negative (or eccentric in tech terms) @ 145lb for :10, then 145 x 2 – again a new PR! This thing works!
- Main WOD was a deadlift/press superset: 5x(DL 235×5 + Press 105×5). I don’t think I’ll superset next time so I can really concentrate on form. I think it will be more effective at perfecting the movement than switching back and forth. Critique of form/technique is definitely welcome here…
- 1st set DL:
- 5th set DL:
Never got more than 1 consecutive muscle-up before today but tweaked my form a little after reading this. Great workout. Not that this is a ground-breaking observation but I always get my best WOD’s after eating clean and sleeping well. After slipping last week with a grand finale on Easter day, I’ve done a lot of IF and clean eating. Reaping the benefits now…
P.S. PWO = delicious slow-cooked rabbit in red wine, onions and baby carrots with some sweet potatoes and a little dark chocolate.
