“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.”
–William James
ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift. PR’s encouraged.
Deadlift 5-5-5-5-5
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“Cupid”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Pull-ups
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee+Sandbag Power Clean*
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Pull-ups
10 x Anyway Ground-to-Overhead (95/65lbs)
Notes: *Perform a Burpee on a Sandbag and bring it from the ground to the Front Rack during the rise into the standing position. This replaces the need to jump and clap overhead today; and there was much rejoicing.
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Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
730AM ate up that suckfest for breakfast!
Deads: 5 @ 245#
Feeling Very Abused: 17:29 RX @70# sandbag
Welcome Mike! 🙂
Deadlifts: 540# x 5
“Comet”: 14:15 rx’d
Deadlift quintuples: 5×245.
“Comet”: 16:41 Rx. Yaaay.
Deadlift: 155×5 (10# more than last week’s triples!)
Comet: 28:40 (RX with Blue banded pull-ups)
“Deadlift 5’s”: 255 X 5
“Disciplined Abuse ? (IIV is not a valid roman number)”
19:42 Rx ! and I felt it.