Thursday, January 10, 2013

Workout of the Day

WOD 1 - in the afternoon...

Safety Bar box squats w/ chains 10 x 2
Deadlift 5 x 2
Romanian Deadlift from elevation 2 x 6
Hammer Row 3 x 12
GHD situp 3 x 20

WOD 2 - in the evening...

Partner "Angie"

200 pullups
200 pushups
200 situps
200 squats

I was pretty fired up to head back into Super Training after a week off.  But of course... Mark had to select the safety bar.  For those of you who aren't familiar with it, the safety bar is a bar with two padded forks sticking out of it that you hold while squatting.  Imagine one of those old cowboy collars NFL linebackers in the 80's wore to protect their necks and you're in the ballpark.  The deal with this apparatus is that the weight sits a little differently on the back/neck then a normal bar and forces you to drive up with your arms more out of the bottom.  Tricky enough as is, but then add a box and chains and you're really challenging the nervous system to figure some shit out.  Needless to say, the weight moved is significantly lighter than any of the other variations we do in there, at least for me.   Even with  180# of chains I don't think I even got to 440# of total weight at the top of the movement (for a chain set you should expect to be well above your max because the chains pile on the ground during the descent and lessen the load).

We followed the squat session with conventional deads from the ground.  Felt strong during these and worked up to a pretty easy 465# in just 5 sets.  Then came the destroyer of the day.  RDL's from elevation.  If you've ever done a strict romanian deadlift, you know what your hamstrings are in for.  This should have been 3 sets but my legs started to cramp after two so I had to call it.  Woah mamma is this going to be pain tomorrow.

Later in the evening I hit the conditioning workout with Denny at the still under construction CFA Roseville location.  What a fun workout.  200 of everything is a big number, and because it's a partner WOD what you end up with is essentially an interval based effort.  Short bursts of work followed by short bursts of rest.  Denny and I pounded out sets of 5-10 on pullups, pushups, and sit-ups, and sets of 25 on squats.  No more than 15 seconds of rest ever so muscle endurance is critical.  We finished the entire workload in 17:57.

I've attached a video of one of the box squat sets so you can see what I'm talking about.  Check it out below.

1 comment:

  1. This should have been 3 sets but my legs started to cramp after two so I had to call it. Woah mamma is this going to be pain tomorrow.