Tuesday, April 6, 2010

WOD 4/6/2010

WOD:
  • Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec)
  • Between Lifts Rest 5-10 min

WEIGHTS: 245,255,265,275,PR:285

4 Rounds For Time:

  • 10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
  • 10 Burpees, Max Height Jump on each Rep.

TIME: 4:13

NOTES:Took advantage of a weekend of dead lifting technique critique and hit a PR. I'm not going to lie, I was a bit nervous grabbing the bar, fearing that my lower back would give out, but staying in good posture really allows the glutes and hammys to do the work, not the lower back. The MetCon was good. Just enough work to get the heart rate really going, and the sweat poring. Solid time, and again, the form I learned at the cert has really helped my KB swings.

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