Today I did a warm up more like we discussed;
2, 50 meter sprints
butt kickers
knee highs
carioca
walking samson stretch
PVC pipe work
foam rolling upper back, lower back, hamstrings and lats.
I then went into bench press 5x160,5x185 and 9x210.......... got a little scared without a spot, I was honestly hoping to hit 12.
I am seriously loving these DWODs
today was 8 rounds
3 power cleans @165
40 meter sprint (I subbed for 50 cause I don't know where my 40 is.)
I started with perfect form on the cleans, then I went to strong style so I could go unbroken. The weight was light but I didn't think about scaling up, plus it's the WOD not the strength part, what are your thoughts on scaling up?
I did the workout in 9:10 including the rest time it was about 30:30 for the work and rest.
I say if 165 was your 75%, no need to scale up. This is an output wod, and if you look at how it is built the 75% is about right. the strength for CFFB OS is some type of pull, typically Tuesday is DL day so in the STR you load your PC heavily and then in the DWOD de-load the PC a bit and move fast (DE pulling), I know for you the combo isn't perfect because you BP on tues, but it will all come out in the wash. You could also look at re-aligning your lifts to more closely match if you wanted, but on the grand scale it won't matter too much unless you follow CFFB exclusively. Mine tend to match kinda ok since I press on Mon (CFFB press/squat, DL tues (CFFB dl/PS), thurs-bp (CFFB BP/Squat), Fri-squat (CFFB OLY-ish). the end of the week can get hairy because of my squat day but it is what it is...
ReplyDeleteI thought about switching my days for my strength lifts, but I really like squats straight out of the shoot. I really want my squat numbers to sky rocket so I think placing them first in the week is best.
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