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Strength Monday 2/11/13 (w/ Bonus Twist)
In my quest for lean superhero-ness, I’m following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
Come on, Baby! Let’s do the twist.
My max set of overhead presses proved a little tough on Monday, and without thinking about it — and to avoid defaulting to a push press — I did a rather un-sexy version of the twist to squeeze out my last rep. I did not look like any of this cuteness:
My twist was a weird gyration — when my arms were halfway up to the locked out finish — to press that damn bar the rest of the way. It started with a contraction in my abs, moved to a left hip swivel, then rolled to a right hip check that helped me eke out the last rep. It wasn’t pretty — but it wasn’t a push press either. Neener.
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging
11 jumping jacks
11 air squats
11 deep squat to hamstring stretnch
static squat hold & ankle stretch
shoulder mobility: arm circles front/back, overhead swings, chest criss-cross
3 @ 70% of max =135#
3 @ 80% of max = 150#
max reps @ 90% of max = 175# – I did 6.
Aiyeeee! That was some heavy stuff. (I’m delighted to regularly be hauling more than body weight from the floor!)
3 @ 70% of max =60#
3 @ 80% of max = 70#
max reps @ 90% of max = 80# – I did 4.
That’s right; I did the twist. Sadly, I was not wearing a leotard with fringes while I did it. But I was sporting my new, badass weight lifting gloves. Why did I wait so long to get gloves?! It made such a difference in my grip and confidence, not to mention I wasn’t wasting energy thinking, “This is really hurting my hands.” during deadlifts. (And between us friends, I do know why it took me so long to get gloves. CrossFit! There was a definite “real badasses don’t wear gloves” vibe at my first CrossFit gym, and the notion stuck. Stupid!)
5 box jumps, 20″ box
5 deadlifts @ 65% of max, 125# for me
rest 90 seconds
My time: Each round took me about 1 minute (plus the :90 rest), so my total time was around 12:30.
2 X 7 deadhang pullups with a band
handstand hold at the wallMy butt was kicked, and we had to get home to work, so I skipped my handstands.
Do you wear weight lifting gloves? And more importantly, what’s your favorite dance move?