Workout of the Day
WOD 1 – in the morning…
Skin the Cat 5, 5, 5
Handstand Walk 5 x 10 yards
WOD 2 – in the afternoon…
Drop set deadlifts
8 @ 365, 315, 275, 225, 185, & 135
Rest & complete 2 sets
Abmat situps 20, 20, 20, 20, 20
Good mornings (45#) 20, 20, 20, 20, 20
WOD 3 – in the evening…
3 minute rounds with 1 minute rest:
500 meter row & max bodyweight bench press (185#)
Round 1 – 1.35/25
Round 2 – 1.41/13
Round 3 – 1.45/13
Round 4 – 1.46/12
Round 5 – 1.46/10
The afternoon session laid me out. Travis came up from East Sac and we went twice through an old school Bulgarian 8 rep drop set for deadlifts. The second set at 365# I almost blacked out… not kidding. MAJOR nervous system demand lifting this way. We agreed that it would be even worse with squats.
During the evening conditioning WOD I was holding on for dear life by the 3rd round. 1 minute isn’t much recovery for that much work and my times/weights reflect that. It felt like I found a sustainable pace at 1:45, which really wasn’t the idea. I really couldn’t go any faster without puking though.
Heading to Shelter Cove for the holiday weekend and bringing a whole mess of gear to train with. Looking forward to another big weekend of beach sessions, rock climbing, and mountain runs.
when doing drop sets, do you complete all the 6 different weights (8reps) per set. alas, 48 reps in one set? or how does it work?
yes, the only break is when the weight is being removed. so it ends up being one long set of 48ReplyDelete
i've been looking to change my rep scheme in some of my heavy lifts (been doing mostly 3-10 rep sets for a while - only been lifting for 1½ year)
how do you decide on your weights? certain percentages of 1RM or?
btw, thank you for a great and inspirational blog! my metcons are often variations of yours. i spend a lot of time looking for great locations in copenhagen.
today i realised, i have 1 year anniversary as a follower :)