Greetings Coach Berry,
I am impressed by you and your wife’s fast 5k times and your strength is still solid/strong. Nice Balance! Who’s the guy doing the weighted pull-ups?
I posted the WOD I did today, modified slightly from your WOD post. I have used it on my clientèle that need to work on deads and they get smoked, but say they like it and it really helps. It allows them to do a lighter weight perfecting form/technique with more reps but still getting a workout, and progresses up to a heavier weight allowing them to work on strength/power. The 4 K row’s drive also lets them work on/warm them up for the deads. It is definitely part of the WOD training. Anyway here is the modified WOD and my results, perhaps try it on yourself or on your clientèle. Thanks for all your professional assistance. Very Respectfully, OkieDB
Sunday 070930
Deadlift 1-1-1-1-1-1-1 reps
Post loads
bw: 126
WOD as Rx’d
1@ 135
1@ 145
1@ 155
1@ 165
1@ 170
1@ 175
Failed @ 175
1@ 155
My Dad came down for a visit from Colorado, did a 5k run with me on Saturday (broke 35 min) and did a 2000m Row on Sunday- 10:36…. Great Job Dad!!
Greetings Coach Berry,
I am impressed by you and your wife’s fast 5k times and your strength is still solid/strong. Nice Balance! Who’s the guy doing the weighted pull-ups?
I posted the WOD I did today, modified slightly from your WOD post. I have used it on my clientèle that need to work on deads and they get smoked, but say they like it and it really helps. It allows them to do a lighter weight perfecting form/technique with more reps but still getting a workout, and progresses up to a heavier weight allowing them to work on strength/power. The 4 K row’s drive also lets them work on/warm them up for the deads. It is definitely part of the WOD training. Anyway here is the modified WOD and my results, perhaps try it on yourself or on your clientèle. Thanks for all your professional assistance. Very Respectfully, OkieDB
Sunday 070930
Deadlift 1-1-1-1-1-1-1 reps
Post loads
Modified to:
CFWU x 2
4000 Meter Row TIME = 17:56
Deadlift (135lbs) 25 reps
Deadlift (185lbs) 20 reps broken 15-17-20
Deadlift (205lbs) 15 reps broken 12-15
Deadlift (225lbs) 10 reps
Deadlift (265lbs) 5 reps
Deadlift (135lbs) 25 reps
Goal is to perform all sets unbroken (total deadlifts = 100reps)
Train-Up
3 sets of 5 reps 65lb Snatch
2 continuous sets of:
L-hold 5 sec
L-hold leg lifts
5 pull-ups
5 dips
Pretty good WOD, give it a whirl. OkieDB Out
BW: 165
Max overhead lift=225 lbs
Then OHS 95 lbs 75 reps in as few as sets as possible
25/20/15/15=75