29/9/2009

Strength

Deadlift

5-5-5-5-5

Coach's Corner-

This is a weightlifting day. You need to stick to the rep scheme. If you complete this workout and tell me you hit a new single rep personnel record (PR) in the deadlift, I will promptly tell you that you missed the point of the workout. This workout is not about getting a new max effort deadlift PR. This workout is about building strength. You want to hit 5 reps every set. The load in the very first set should be enough to elicit a response from your conscious that says, "No F#*%ing way I want to lift that five times again!" When you think that after the first set, you are right where you need to be. Rest about four minutes between efforts. If you only get four reps in a set, but you at least tried the fifth rep, you may count that effort as a set (although a failed set). If you only hit three or four reps without even being able to attempt another rep, your coach will be quick to tell you that the set didn't count and you need to perform it again at a lighter weight. You have 35min, Go for it!

WOD 3rnds for time

3rnds of Cindy

50 Double unders

Thanks to CFX for WOD

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