Kim R. Deadlifts at July’s Starting Strength Program Total
Schedule Note: Tonight’s Active Recovery with Coach Fox is cancelled
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The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
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Yesterday’s Whiteboard: Deadlift / Handstand Push-Ups | Farmer Carry, Burpees
Strict Muscle-Up Progression WODprep
The Right Way to Swear in Front of Your Kids NY Mag
Wednesday's Programming
Back Squat / Front Squat
Fitness
BSQ 2×12 LP
FSQ 2×8 LP
Heavier than last week
Performance
70%x2x2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 11 0f 16
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3 Rounds for Time
30 Box Jump Overs 24/20"
800m Run
Two foot take off is Rx'd for the BJO. Athletes most be facing the box on the jump but there's no extension requirement on top of the box and you can get down however desired (step off or jump off).
Post time and Rx to comments.
AG
A.
2 Rounds
5 kip swings
10 ball slams
5 yoga push ups
B.
Butterfly Pull ups
C.
With a partner/For time:
60-calorie row
70 thrusters
50 pull-ups
70 wall-ball shots
60-calorie row
6:00 am Monday WOD (make up post)
Deadlift 335# x 4 x 3
HSPUs: 7-7-7 (all with one abmat). Slowing increasing volume on these.
Metcon: Somewhere in the 25:00 range. Green KB which generally wasn't the problem. Just all those burpees.
6:00 am Wed WOD
Back Squat 230# x 2 x 2
Front Squat 195# x 2 x 2
Metcon: 18:41 (or :21 but I'll go with the slower time). Kept pace with Steve H the first half but started losing steam on the second run. I did move through this way better than expected though.
6am with McD
HBBS 225 x 2 x 2
FSQ 205 x 2, 195 x 2
Felt good. First FSQ felt weird until I noticed I put 205 on. Meant to do 195. Derp.
WOD in 17:50 Rx
Roy and I had beautifully synchronized box jump overs for first two rounds. Even synchronized our sweat splats. Nice to have a workout that didn't involve any arms.
Make up post from Monday 6am:
Deadlift 295 x 4 x 3
HSPU 8-8-8 with 1 abmat. May try to get 6s across next week with no abmat.
DNF'd the WOD after 3 rounds. Shoulder wasn't feeling great and it was pouring.
830 last night
DL 4×3 #285
These moved much easier than the 5s last week. Touch n Go all reps.
HSPU 4inch deficit 7-7-7
Left shoulder started acting up in the second set. Definitely getting close to my ceiling on these deficits.
5RFT
Red KB
Only did 3 rounds… before the cap. This was hard. Aforementioned shoulder pain made it harder.
7am Squats with Jess
BS – 165# x 2 x 2
FS – 140# x 2 x 2
Shared a rack with some fellow named James A. Real Chatty Cathy, that one.
Metcon Rx – 17:51
That last run was very much a shuffle until the last 200m.
MU practice – 3 for 4…including stringing 2 in a row for the first time. 3×10 GHD to cash out. Good day of the fitness.
6am making up Monday's work
DL – 350x4x3 – still feeling pretty good, if a little heavy
Deficit HSPU (blue plate) – 8, 8, 7
Metcon – 19:20 with a 32kg KB. Those carries were brutal.
7am with Lady Fox
BSQ 225x2x2
FSQ 205x2x2
Deloading with Brendan B today!! Keeping him honest.
Metcon 16:05
My low back is lit and the track and field workout today didn't help
6am + McDowell – James A
HBBS: 205x2x2 followed by FSQ: 185x2x2. Felt much better than I was expecting. Lower back sore from yesterday's deadlifts and globlet carry.
Metcon: 15:34 Rx. Box jumps are my jam. Did get a little dizzy. Seemed to maintain a descent pace on the runs, at least for me.
Tuesday Fitness
lots of time for mobility: hamstrings,
then 5-4-3-2-1 pull up pyramid.
10 am class with Jess and McDowell
3x4x220# DL's. Up from 215# last week. Much more challenging- need to start smoother.
Metcon in 23-24 ish (?) 2 rounds with a 24k bell, 3 with 20.
A few thoughts about this:
1. I contemplated getting a random stranger to paint a new mural closer to 597. I figured my burpees were slow enough to get it done and then I wouldn't have to carry as far.
2. When burpess are my favorite part of workout it's not a fun workout.
3. Some folks got out of a van on round 4 and one said to the other: "what are those dumb things they're carrying?" This may have been a hallucination. Or a Hallucinization.
12pm with McDowell
3 RNFT
10 x SDLHP
3 x wall walks
20 x hollow rocks
Deadlift
270 x 4 x 3
HSPU
1 x abmat- 3,2,1 then 2,2,1,1 then 3,1,1,1. Progress, at last!!
Funny thing- I always thought of pushing my head through AFTER locking out my arms but McDowell told me to use it TO lock out my arms which kinda seems obvious now but it changed EVERYTHING!!!!
Yes I skipped the WOD as I want to come back this evening to meet my Girls Gone Rx team and plan things, and for AG, and it looked like it might stop me from doing that.
Did some more accessory work instead
3 rounds
12 each retro step-ups
15 each DB curls @20# for the first round, then 15#
10 x Crossover Symmetry (pulldown)
7:30pm with Brett
L side back lit from yesterday. R side neck tweak is very minimal (yay!). R hip is still painful. was hoping to do some weighted deficit reverse lunges, but that is not in the cards yet. did the DL/HSPU work yesterday so started with:
4 sets
7L, 5R retro step ups … 24" box. L side = murder
5 strict TTB (straight leg)
8 prone passthrus
Monday's Group Class Conditioning:
5RFT
200m carry @ 24kg
20 burpees
Time: 20:43 @ 24kg
carries:
round 1 unbroken
rd 2 break halfway
rd 3,4, and 5: break halfway, quick break at about 3/4
the burpees were a relief
AG tonight
Crazy situp/plank thing with Charlie.
Lots of attempts at butterfly pull ups. Minimal success.
WOD with Charlie with 45# bar, kipping pull ups and Wall balls at 14/9. My hand felt like it was going to rip so Charlie definitely did more pull ups but otherwise we split it up evenly. So sweaty!
Today's AG programming looked tough and fun. I wish I could have joined in.
I did a hybrid of my own stuff and Sunday's class which I had been sorry to miss.
Warm up x 3 — wide grip c2b pull up hold :10 w green band, 10 OHS 33#, :30 supine dead hang
Snatch Complex every 2 mins — 12 rounds, cause after 8 rounds I finally felt good doing it
Power Snatch, HH Snatch, Snatch Balance
43#, 48, 53, 58, 63, 68, 73, 73, 78, 78, 83, 83
5 Rounds NFT
(I tried to do front rack forward lunges but my left hamstring is in a bad way)
5 MU drill – seated, green bands
10 ab wheel, knees
10 cal assault bike