December 15, 2003
21-15 and then 9 reps of:
Post load and time as pounds per second. Example, 225/3:58 = 225/238 = .945 pounds per second.
Press your hands to the floor, keep your arms slightly bent but locked, and lean forward until your toes slowly come off the floor.
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Posted by lauren at December 15, 2003 12:41 AM
I used 225# for the dealifts, and after a week and a half lay off due to the flu, it felt pretty good. I thought I would be breaking up the sets a lot, but only a few times I had to stop and "suck wind." The HSPU's were not so good. I completed all reps, but I had to break them up into sets of 6's and 7's. Overall time was 12:42.
Score: 225#/762 seconds=.295 pounds per second.
Finally, back in the swing of things. I used 195# for the deadlifts after taking the last three weeks off for a back/hip problem. To boot, I had to use standing 55# dumbell presses instead of HSPU's. My time was 14:19, so 859/195=.227
205# trap bar deadlifts, no belt/HSPUs from the floor/8:11 time = .418
Deadlifts felt exceptionally good this morning, only one short break during the first two sets. I need to add a little more weight the next time.
The HSPUs were tough. My shoulders are sore and fatigued from the hour of pressing two days ago and the 75' of wallwalking yesterday. My shoulders weren't feeling stable enough for rings or strong enough for parallettes today.
Legs still sore from Saturday, so just went through motions on deadlifts. Ouch.
Recently separated shoulder not up for HSPUs yet, so did lots of press reps with light dumbbells.
20 minute run.
I felt absolutely great going into this WOD. No trouble at all.
At about Deadlift #12... I got an EXTREMELY sharp pain up behind my left shoulder blade, close to the middle of my back.
It's been about 15 minutes, and it still hurts. ;_; I really want to do this WOD. I already put some sore muscle rub stuff on it, and took a few tylenol.
Any other suggestions?
25# dumbell press
done in 12:15.
Almost went w/ 35# for the dumbell press but I'm glad I didn't. The 25# was plenty.
I did the HSPUs against the wall, nose to floor (sans parallettes). Used 245# for the deadlifts. Broke up the first 2 sets (11,10 and 8,7) resting about 30 seconds in the minibreaks. Started out HSPUs with a set of 7 and ended doing sets of 3s and 4s. Time was 11:58.
255# for deadlifts
for handstand did 21, 10, 5 (they killed me & my time)
for above 18min score =0.236
real score - add 5 min for handstands not completed score = 0.185
both scores are pretty pathetic - but the workout was great!!
A good workout, the deadlifts felt nice. Only lifted up to 105 since I'm still 'new' at these types of lifts. The HSPU's sre getting easier, I still can not do a true pushup without the wall for assistance.
Practiced the clean and jerk and overhead squat. Are their any pointers for the overhead squat, I can not believe how hard they fell even with a 20 lb. bar. Continued to work on my dragon door exercise, those are great for the abs.
First one back after a while. Did #225 with thick bar for deadlift, finished in 11:15. HSPU were tough!
Practiced handstands for 20 min. Insight: If I'm feeling like I might fall forward when in handstand, I tighten my fingertips to stabilize; when I feel like I might fall back on my feet, I put pressure on my palms to stabilize. Still lotsa work to do. I did do one successful one sans walls support, for 1 or 2 seconds.
Kevin Roddy- if you have a sharp pain, that sounds like it's neurological/pinched nerve?? If it doesn't go away, I'd get some medical advice.
Did this last night. DL's weren't bad used 225lb. The only time I stopped was just long enough to regrip the bar. But oh those HSpu's! They tore me up and ate up the time! Here's the break down: For 21 - 10,5,2,3,1 For 15 - 2,1,4,3,3 For 9 - 2,3,2,2 Now for the time 28:35! 225/1715= .131 Absolutely terrible!
The deadlifts were great (205), but I can't say I was proud of all the HSPU, I wore out and was unable to make them all nose to the floor. Won't post a time because the HSPU were not all clean.
Not quite able to do enough handstand pushups in a row to be racing against the clock, so I substitued a 95# push-press 21-15-9. I am losing weight and getting better with upper-body gymnastics, so I expect the HSPU's to be part of my repertoire soon.
deadlift: 185# 21-15-9
ratio: 185/560 = 0.330
205 deadlifts, time 6:26
Substituted HSPU with Tabata Push-Presses x 75 lbs., score = 6
New PR on Tabata push-presses. This was a really fun, brutal workout. Lower back is fried. Chad, great work on getting all the deadlifts with no breaking it up.
Yep, another great DL workout with Pappas. Got 5:53 on the deads and 7 on our tabata push-presses. These are not fun. The arms feel like they are on fire.
175# trap bar d/l. These went ok; only broke first set and back held up. Note to self: muscle-ups the night before, followed by muscle-ups for warmup, is dumb before HSPUs. Much like Tony these killed my time; all lots of mini-sets. Ended up at 19:12. 175/1152 =.152
I used 185 pounds for the deadlifts and had to break them up. I used san's parellettes for the hand stands pushups against the wall and had to break them up also. Took 26:42 seconds to complete everything giving me a score of .112 pounds per second. i had plenty of energy but strength was slipping with the reps.
135 for deads...10 minutes, .225 score.
I really worked my dl form today. I started with 85 for 21, 95 for 15, and 105 for 9.
Practicing handstands has really paid off for handstand pu.