Monday 15-03-30

Monday March 30, 2015
By

The Workout

Monday 150330


Skill
Speed Deadlifts
Every 30 seconds x 7 minutes (14 rounds total), pull 2 TNG traditional deadlift reps with absolute perfect form and speed/aggression. No more than 50%-70% of 1rm

Strength + Conditioning (40 minutes total)

Shoulder Press 5×1 (15 min MAX for this part)
All sets should be working sets; final press should be a maximal single for the day.

– then –

5 RFT
1 Shoulder Press @ 90% of above
1 Strict Pullup
1 Shoulder Press @90%
3 Strict Pullups
1 Shoulder Press @90%
5 Strict Pullups

Movements: , , ,

My Result

EMOM Speed DL at 185# (mens bar)

Strict Press: 85, 90, 95, 100! PR!

WOD: 16:18 rx at 90#

Even though I was one of the last to finish, I absolutely loved this wod. I need work on my strict press and my pull-ups and was thrilled to accomplish 45 strict pull-ups and strict press 90# 15 times!

also — the first round, i had my bar set at 95# and then realized it was set too high.

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