Went to the new YMCA branch on Robinhood Road today. I had checked it out a few days ago - it's in an old Peak Fitness building and has a little bit of a warehouse feel to it, but it will be a nice facility once they finish it up. Of course, it has all the standard cardio/Nautilus/Cybex machines, but little in the way of free weights (other than benches, of course). No power rack, just a Smith machine. But it did have Oly bars on the benches and plenty of plates and - most importantly - very few people. I'm sure that will change over time, but for now I'll enjoy it.
I was going to do this particular workout yesterday, but since most of my day was spent deadlifting and palletizing surplus tech equipment, I decided it could wait.
Buy-in: Burgener warmup x 2
WOD: Deadlifts + Metcon
Deadlifts 1 x 5
Warm-up sets: 1 x 8 x 45 RDL
1 x 5 x 95#
1 x 5 x 115#
1 x 5 x 135#
1 x 3 x 155#
Work set: 1 x 5 x 175#
Metcon: Bear Complex AMRAP 10:00
1 round = 7 reps of deadlift, hang power clean, front squat, push press, back squat, push press. Do not take your hands off the bar during the round.
Rounds - 3 rounds + 3 reps
I did my work set at 175# for one reason only: the new Y has no plates lighter than 10#. 155 is too light for a work set, and the next jump in weight could be no less than 20#. So I decided "screw it, I'll do 175. If I fail, I fail." Every rep was hard and I wasn't sure I'd get the last one locked out. But damn, I did it. I feel like I'm really making some progress.
Have to work the grip, though. It seemed harder than usual to hold on to the bar today, especially with my left hand. I think part of the problem may have simply been loading the bar. I often find putting 45# plates on a bar that is on the floor to be more difficult than the actual lift - one of the reasons that I like to do deadlifts in a power rack, even if it's not strictly necessary. Having the bar on the pins a couple of feet off the floor makes it so much easier to load.
Of course, finishing up with the Bear Complex fried my grip even more. I love that WOD, though - it's one of my favorites.
Cash out: 20 leg raises, 20 hollow rocks, 40 swiss ball crunches
3 comments:
Quick note about loading the bar:
It doesn't work for the first weight, but once you have the first weight on the bar, if you roll each side on top of a 10# weight (laid flat on the floor) it gets the bar up an inch or so which makes loading subsequent weights much easier - particularly if they're the kind of weights that are all the same diameter regardless of the # of pounds.
Thanks, Rebecca! I'll have to try that.
Holy cow, Jenn. Look at you!!! Great work!
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