Unlike Money, Deficit Is Your Friend

Aug 20th, 2013

Category: Competitor

Unlike Money, Deficit Is Your Friend

Kara

Kara

sprinttri

Congrats to the ladies on completing there team Tri last weekend!

Warm-up – 10 minutes
10 downward cross chops in each direction
5 windmills each arm
5 turkish get ups at a challenging weight each arm alternating arms
5 arm bar stretches each arm
10 upward cross chops in each direction

Strength – 25 minutes
Press – 1-1-1-1-1
Push Press – 3-3-3-3
Push Jerk – 5-5-5.

WOD – 15 minute hard cap
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 25 Overhead walking lunges

Games (160, 100) axle; paralettes to an abmat
Regional (135, 85); 2 plates to an abmat
Open (115, 75); 15 Ring dips; 1 plate to an abmat

Ca$h Out – Accessory Work – 10 minutes
a. weighted strict pull up x 8
b. weighted strict dip x 8

* go immediately from set a to set b, choose a weight where you can do 3-5 off the bat. Come down as many times as need be but don’t move on until you get all 8. Perform 3 sets

DISCUSSION 18 Comments

  1. Tom Kuchenreuther 08/21/2013 at 2:11 pm

    SP: #145×1
    PP: #165×3
    PJ: #135×5

    WOD: 13:40something .. 2 plate deficit, OHS #115.

  2. Tom Kuchenreuther 08/21/2013 at 2:11 pm

    SP: #145×1
    PP: #165×3
    PJ: #135×5

    WOD: 13:40something .. 2 plate deficit, OHS #115.

  3. M.Rod 08/20/2013 at 11:35 pm

    Hit PR on SP and PJ. Warm up done
    SP 195#PR/PP 175#/PJ195#PR
    Wod hspu 2plates deficit 95# lunges 15:00

  4. M.Rod 08/20/2013 at 11:35 pm

    Hit PR on SP and PJ. Warm up done
    SP 195#PR/PP 175#/PJ195#PR
    Wod hspu 2plates deficit 95# lunges 15:00

  5. Daniel R. Moreno 08/20/2013 at 6:06 pm

    Warmup: All Good!
    Strict Press: #165
    Push Press: #185
    Push Jerk: #185 – kept the weight light as I need to work on push jerk form!

    WOD: Did MU’s and HSPU’s at Games Level – OHS #115. Finished in 13:30ish

  6. Daniel R. Moreno 08/20/2013 at 6:06 pm

    Warmup: All Good!
    Strict Press: #165
    Push Press: #185
    Push Jerk: #185 – kept the weight light as I need to work on push jerk form!

    WOD: Did MU’s and HSPU’s at Games Level – OHS #115. Finished in 13:30ish

  7. Alec 08/20/2013 at 3:16 pm

    Congrats ladies on the tri! Lookin’ good!

    Anyone hitting it around 2:30 this afternoon?

  8. Alec 08/20/2013 at 3:16 pm

    Congrats ladies on the tri! Lookin’ good!

    Anyone hitting it around 2:30 this afternoon?

  9. Stafford 08/20/2013 at 1:18 pm

    Warmup : done

    Press up to 145
    Push press up to 165
    Push jerk up to 185 (only got 3 on last set)

    Wod. Finished 3 rounds with scaled dips. And handstand push-ups in bands. Got to do one lunge at 115 before time cap. ( really need to focus on progressing these two movements to unassisted )

  10. Stafford 08/20/2013 at 1:18 pm

    Warmup : done

    Press up to 145
    Push press up to 165
    Push jerk up to 185 (only got 3 on last set)

    Wod. Finished 3 rounds with scaled dips. And handstand push-ups in bands. Got to do one lunge at 115 before time cap. ( really need to focus on progressing these two movements to unassisted )

  11. Petra 08/20/2013 at 12:31 pm

    Press: 95
    Push press: 105
    Jerk: 115
    WOD: 12:00 w/ 3 MUPs per round, deficit HSPU on 45# plates, 65# lunges.
    Cash out: 10# pull-ups, 17# dips

  12. Petra 08/20/2013 at 12:31 pm

    Press: 95
    Push press: 105
    Jerk: 115
    WOD: 12:00 w/ 3 MUPs per round, deficit HSPU on 45# plates, 65# lunges.
    Cash out: 10# pull-ups, 17# dips

  13. Kara 08/20/2013 at 12:03 pm

    Warm up: done
    Press: 105
    Push press: 130 x 3
    Jerk: 125 x 5
    Wod: 13:42 did one round of HSPU w/ 1 abmat then had to switch to blue bands. Still can’t seem to kip. Need to practice. Dips w/ red band.
    Cash out: done w purple band
    Arms are dead 🙁

  14. Kara 08/20/2013 at 12:03 pm

    Warm up: done
    Press: 105
    Push press: 130 x 3
    Jerk: 125 x 5
    Wod: 13:42 did one round of HSPU w/ 1 abmat then had to switch to blue bands. Still can’t seem to kip. Need to practice. Dips w/ red band.
    Cash out: done w purple band
    Arms are dead 🙁