Workout of the Day (WOD): Wed 30-Jun-2010
Strict Press:
3 sets of 5 reps. Add 5 lbs to weight used last week. Use the same weight for each of 3 sets. 5th rep should not be easy.
Rest 3 min b/t sets
“Frangie”
45 Thrusters (95/65)
45 Pull-ups
12 minute time limit, scale appropriately.
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7 Responses to “Workout of the Day (WOD): Wed 30-Jun-2010”
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Lesley and Cade, you two get total props for doing twice the work on the KK2LA wod.
Great pic. I heart Lesley. Cade’s pretty ok too
Heart was not into the WOD today. Maybe because it is my third straight week of not getting 3 sets of 5 with 80% of my max on Shoulder Press… I almost feel as though its getting worse. Week 1 was reps of 5, 5, 4. Week 2 was 5, 4, 5, 3, 3. This week 5, 4, 4… Anyway, time for today was 8:49 Rx. All I can remember is Brad saying “good job guys,,… Get it” as he was finished and I was jumping up to the bar for my first pull up…
This was my last day in the box before I leave for China. I managed to keep up with the shoulder press for three sets of 135. Finished “Frangie” at 8:51 rx’ed. I’ll try to do as many burpees, push ups, squats, lunges, etc… while I’m gone, and I’ll see everyone in August!
James:
Haven’t been in for a week or so, been working and just got back from a shark fishing tournament…But I saw your post today, have to comment!
Last spring I was doing the CF strength bias program, and after about a month of getting steadily stronger, I started regressing. About a week later I tore my pec n had to have surgery on it.
I don’t know your training protocol at all, just giving you a friendly heads up to be careful, because that same thing happened to me…and it really sucked!
James
1.) Up your fish oil to 5000 grams of DHA/EPA a day
2.) Increase Vitamin D to 5000 IU’s a day
3.) Post Workout recovery drink of 2:1 carb ratio within 30 minutes of working ou
4.) Eat at least 1 gram protein per lb body weight
5.) You may be too lean. Not busting chops.
Thanks a ton for the excellent writeup. By the way, how could we communicate?