Monday, March 17, 2014

Week of Feb 17 Russian Bear and WODs

I started back up with lifting again, this time trying a new (to me) program called the Russian Bear.  Since I am predominantly slow twitch, I changed it up by doing high reps for multiple sets- 10 reps for 5-7 sets instead of 5 reps for a max of 10 sets.  I will be doing this with presses/pullups and bench press/bent over rows along with deadlifts and front/back squats.

On Monday I did presses and pullups:
Presses
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 4 sets (couldn't do more)
and after each set I did pullups
4 sets of 5
1 set of 4
1 set of 3, the pullups got a lot harder even using the purple band

I rested 5 minutes then did deadlifts
165 lbs x 5 reps
155 lbs x 5 reps
135 lbs x 10 reps x 2 sets
Deadlifts were hard, harder than they should have been.

Tuesday back to WOD:
21 power cleans 65 lbs
27 burpees
54 situps
3 rounds
Time: 20:40

Wed 2/19
Russian Bear again
Bench press
75 lbs x 10 reps
65 lbs x 10 reps
60 lbs x 10 reps for 7 sets 
and after each set I did bent over rows
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 7 sets

Thurs 2/20
Crossfit Total:
1 rep max back squat 135 lbs
1 rep max deadlift 205 lbs
1 rep max press 77 lbs
Total = 417, this was tough and I barely maintained my totals from October.  Feeling weak and tired.

Friday 2/21
"Helen"
Run 400
21 kettlebell swings 35 lbs
12 pullups (purple band)
3 rounds
Time: 13:14
The pullups slowed me down, a lot.

Saturday 2/22
Fronts squats 85 lbs x 5 reps x 5 sets, DOMs that night!
I also biked Umstead since all the singletrack was wet.  We did about 15 miles.

Sunday 2/23
Russian Bear
Presses
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 4 sets (couldn't do more)
and after each set I did pullups
4 sets of 5
1 set of 4
1 set of 3
Same as before, definitely need to work on this (both presses and pullups).

In addition to lifting, it was another Umstead ride day with an additional 15 miles in the bag. 



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