We’re starting a deloading cycle for a few weeks, then back to a Wendlar influenced program.
WOD
3 Rounds of
- 20 Power Snatch (95/65)
- 20 Wall Balls (20/14)
then
5 Rounds of
- 10 Burpees Over the Bar
- 10 Front Squat (95/65)
Scale weights as necessary.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD 1: 10:21, 45# snatch, sub 13# DB thrusters for WB 1st rd, then 9# for rd 2, 3.
WOD 2: 10:02, 45# FS.
What is deloading?
Hey Baron,
Kyle might have a more specific answer here, but in general deloading just means backing off for a certain period of time. Then when you come back to harder training, you are more fit. See the Wiki article on supercompensation: http://en.wikipedia.org/wiki/Supercompensation
Best,
Chris
20:27 (I think) (45#-rd 1&2, 35# rd 3. 10# WB. 35# FS)
16:57 (65# snatch/FS)
Deloading?
Chris answered my question about deloading above.
I read that, I was just trying to figure out how this was “backing off”. Felt like I was on the bad end of a good old fashioned ass whippin to me.
23:17 rx
20:30 w/ 50# snatch (no jumping allowed), 67# FS, 12# wb
19:45 rx
19:21 with 35# snatch and 10# wall ball
22:52 (52# bar, 8# WB)
17:59- sub 53# kb swings for wall balls, & air squats instead of weight
22:00 – (65# rd1, 55# rd2, 45# rd3, 8#WB, 45#FS)
In the Hilton Cincinnati gym – which is really quite nice!
Deadlift 5-5-3-3-1-1
finished at 375#, but I think I might have torn my right lat some
Then did 10-10-10 straight leg DLs standing on 2 45# plates @225
– learned this from the guy I saw doing them across the gym, he offered his belt while I was doing my heavy ones. Turns out he’s on the US Worlds power lifting team in the Masters Division – he’s 48 and pulls 485#!
Then, 5-5-3-3-1-1 Shoulder press
Finished 15 165#, barely!
Then 5-5-5 Push press at 135#
Had every intention of doing today’s WOD, but happy hour was almost over by the time I finished all of this, so….
22:29 rx
http://optexperience.com/blog/item/may-27-2012
Will:
10 rds
1.2 miles
6 rds
1.2 miles
12 rds rx
20:19 with 35# snatch and 10# wall ball
DNF: Did round 1 @75# then deloaded
19:21 @65#,16#
18:24 — 77# snatches, 20# wall ball, then changed weight to 89# for front squats in WOD 2.
That was a doozy.
23:30 – modified a little bit due to injuries. PC&J @ 95# for PS. 45# KB swings for FS.
pretty conservative today since it should have been my rest day.
19:50 (55# / 45# and 12# wb)
might have missed a round at the end. not sure. either that or dropping weight *really* made a difference.
On the road in Manila:
3 rds 20 PS (rds 1+2 @ 95, rd 3 @ 45) 20 db thrusters @ 25#
~25 minutes…gave up on the FS + burpees, damn jet lag
22:01 rx’d … this one was, well… fun 🙂
18:01 rx