Half mile run (5 min) and hip/ham mobility stuff.
ASWOD
1x5 deadlift @ 315
DWOD
Alternating tabata deadlift @ 275 (scaled to 225) and tabata burpees (so 8 min total).
About 45 deadlifts, about the same burpees. Should have gone heavier but in between WODs I did...
3 rounds
Row 800m
Sprint 200m
14 min
Which made my back feel nice wit it.
Assistance
Starting a trek to build a big weighted bar dip. First step is 4x20 @ BW (fail: 20-20-18-15). Gonna keep at this as often as I can.
Are weighted bar dips the dip portion of the push press/push jerk dip and drive?
ReplyDeleteNah, like ring dips but on a bar instead. should help me get my other presses up. The progression I read from bill starr goes something like get 4x20 then add 10 lbs and repeat till you're a beast.
ReplyDeleteAh ok. I read it as you putting bw weight on the bar. Makes sense now.
ReplyDelete