Friday, January 15, 2010

Sumo Deadlift Highpulls are Hard!

Today's workout was brutal. When I saw it on the board, I was a bit nervous. Zach had us warm up with a 1000m row and my legs, ass and arms were all sore from last night's 2 hour olympic lifting instruction at Gattone's gym in Buffalo Grove. I learned a lot and I'm looking forward to putting some of those refined techniques to good use but no such luck in this WOD!

Started off with Back Squats - 5,5,5+ at 65%, 75% and 85% of your single rep max.

My max is 130k so I went with 85k, 100k and 110k for 7 reps. Felt good - that 7th rep was a near miss but I got it done.

500m row
25 pushups
50 sumo dead lift highpulls at 40k
50 pushups
50 sumo dead lift highpulls again
25 pushups again
500m row again

Finished 16:09

Gag! That workout was horrible but in a good way I suppose. My first 500m row was 1:30. I was able to crank out 10 sumos to start but quickly dropped to sets of 5. The sumos were where I was able to make the best time - taking very short rests between each set. My pushup capacity sucks and after that first set of sumos, I couldn't string together more than 3 pushups. The pushups took me a loooonnnnngggg time! My last 500m row was 1:55.

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