Sumo Deadlift / Push Press Superset
A) Single Arm Sumo Deadlift:
5 x 3e
B) Single Arm Dumbbell Push Press
5 x 3e
Build to a challenging set or two on each exercise.
Post work to comments.
Week 6 of 6
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3 Rounds for Time:
400m Row
100m Farmer Carry
270m Run
Choose a challenging load that allows you to reform the carries with minimal rest.
Post time and Rx to comments.
Longtime Starting Strengther Amy M. competes at last year’s Iron Maidens Raw Open. There are just 5 spots left in Iron Maidens 2019. Go HERE to learn more and claim one!
Today: Starting Strength Total at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Are You an Elk Parent or a Bison Parent? Outside
Strength Training Hasn’t Slowed Me Down at All Starting Strength
Friday was a really good training day. Also had been really clean/sleeping a lot for one full week. I reckon that is related.
Giving myself one performance care movement per day in addition to my PT correctives to try and seal the deal on this never ending hip thing.
Today was Bottom of Squat holds: did 2:00 unbroken active squat w/ 33# barbell. i had serious shakes. But i cannot believe how incredible the result was. My squat has felt 10% better ever since!!!
A) mixed repeats
7 min AMRAP @sustained pace
3 MU
4 OHS – 65#
6 BJSD – 20″
rest walk 7 min
x 2
6 rds + 1 MU
6 rds + 3 MU
Stoked about 40 MU with more in the tank. OHS were so unbalanced I definitely need to work on these
B) mixed repeats
7 min AMRAP @sustained pace
5 WB – 20#
1 RC
8 cal AB
rest walk 7 min
x 2
5 rds
1 rep shy of 5 rds! Ugh I had a bike malfunction that took me 20 sec to fix to count cals so I think I would have been even or one rep better
Pumped about how this one went because I really didn’t want to do it and I pushed anyway 56-58 RPM across
TODAY:
Movement of day: Goblet tempo squats 5 sec down/10sec hold at bottom/5 sec up. did about 10 reps. had a little less focus/energy today
A) mixed repeats:
7 min AMRAP @sustained pace
2 squat cleans – 145#
4 ring dips
6 TTB
rest walk 7 min
x 2 rounds
7 + 2 cleans
7 + 2 cleans + 1 dip
Tempo squat warmup made me feel amazing my hip legit cracked and got more open this is insane how helpful bottom of squat holds and this have been the past couple of days. Able to feel a fast drop under again. So close to feeling myself again. Really really happy about this today. I’m terrible at dips lol but I did do 40 MU yday! Tried my butterfly ring dip kip and it crapped out early
B) Mixed repeats:
7 min AMRAP @sustained pace
5 WB – 2-#
6 C2B
8 burpees
rest walk 7 min
x 2 rounds
4 rds
8 burpees shy of 4 (did strict chest to bar cause sore hands)
Think my body capped out after the first WOD. I was completely over it and just sort of going for a certificate of completion. Wasnt that healthy last night. So much BBQ and a bit of booze. BUT WORTH IT, cause it was really fun. So my body said nope (crumsho and co can account for my terrible burpee attempts on block 2, my effort became comical)
WHO ELSE EXERCISED??? POST ABOUT IT!!!
“Goblet tempo squats 5 sec down/10sec hold at bottom/5 sec up”
WHOA that sounds like DEATH and also like something I need to do.
Also yes I wish more people posted about exercising! The blog seems dead these days. I Short Circuited. It was fun! Also, seated barbell Z press yesterday in Strong Fit was soooo much harder than I thought it would be.
Back in NYC after almost 1 month out!
9am group class with the Foxen
SA DL 145lbs – only got better on the left side when I thought about using lats
SA DB PP 80lbs – failed at 90lbs on the left side
Metcon 14:39 w/ 32kg carries – uff, carries were the hardest part
Lots of fitnessing in the last few weeks while out, but won’t bother writing all of them down. Happy to be back at CFSBK!
OK more blog comment action coming in hot….
I had ambitions to do StrongFit yesterday but family obligations turned it into a rest day. Turned up to OG tonight instead.
Deadlift
405 x 5
365 x 7
325 x 9
Felt pretty good. I’ve been focused on rebuilding my deadlift after realizing a few months ago that I was dropping my hips too much on the setup.
Helpful cues have been:
“… push your belly down between your thighs when you breathe in.”
“… spread your butt cheeks.” (this helps get your low back into extension… at least it does for me.)
“… you are not a fishing pole.”
Press
145 x 5
130 x 6
115 x 8
Missed the last rep on the second set and third sets. I feel like my technique has improved but there’s still room for further refinement.
Crossover symmetry to finish.