10 June 2018
First Wave/Week 2/Day 1
Chasing that DeadBod
MetCon - 10, 8, 6, 4 reps of:
-1 Hand KB Swing (53#, each hand)
-skip rope x 4 - 8:30
30:00 ME - 1RM (275 x 5 before clock)
–deadlift 3 x 315/365/1 x 405/455/500(PR)
–70# KB swing x 5
–Pallof press x 8/side 40/50/50/50/65
–SGHP from hang 185 x 3
15:00 Volume - 3 x 5 @ 80% 1RM
–405 x 5, 5, 5
10:00 DE - 55% Front Squat
- 210 x 3 EMOM
Conditioning: Ladder 1 - 5, 5 - 1
Double KB Clean(53#)
MetCon went good, breathing and heart rate increased of course but never got to that point of anything feeling ‘dead’(got that from Karen the other day, but it didn’t seem to affect my bench workout). After I finished and was writing down the time, I realized I was supposed to do a set of 1 arm KB snatches after each set of swings in the sequence. Oh well, I’ll have to throw those in next time I do that metcon.
Felt pretty good going in, and the bar just kept gliding up with pretty good speed as I progressed. I knew going in I would get 500, but was still pretty pumped. Considered going for 520, but time was getting short and I wanted to end on a high note rather than miss - 500 is still a PR for me. It felt pretty solid, and I credit that to using proper bracing (as learned from one of Brian’s other videos). I’ll post video of my 500 single after this write up.
Volume was the dick dragger, but then it usually is. 405 x 5 just is not that fun, even after a PR single.
Dynamic effort felt alright, I expected 210 for speed triples to feel slow and heavy, but it didn’t feel any worse than 190 last week. I concentrate on driving up hard, but it’s hard to really ‘feel’ explosive when you’re squatting almost ATG (yes, I use squat shoes for this).
Didn’t really feel the need for any assistance, but my head was still in it so I cranked out a quick conditioning circuit. Forgot to write down the time, but it was under 10. Training felt pretty good overall, especially with the PR - most I’ve done before was 485 and my back was like ‘fuck you’ for a couple days after. We’ll see how it liked 500.