Deadlift Strict Cindy WOD
x5 rounds of Cindy
x5 reps of 125kg Trap Bar Deadlift
x4 rounds of Cindy
x10 reps of 125kg Trap Bar Deadlift
x3 rounds of Cindy
x15 reps of 125kg Trap Bar Deadlift
x2 rounds of Cindy
x20 reps of 125kg Trap Bar Deadlift
x1 round of Cindy
(for the uninitiated a Cindy round = 5 pullups, 10 pressups, 15 air squats)
Done in 26:54, followed by 10 mins on the bike contemplating poor life choices and curling up in the foetal position for an hour. Done beltless, strapless and foodless.
This is hurting already but it’s done, been on the radar for a while to get this done and it was every bit as painful as I’d expected. The last two deadlift sets were done Malcolm X style.
It’s not the worst WOD conditioning I’ve ever done in terms of leaving me gasping for air but it’s the first one I’ve ever done where within an hour of completion i feel ruined.
Hard conditioning
X7 hill sprints with 8kg weighted vest. Followed up with 25 minute walk in said weighted vest.
Woke up this morning feeling like I’d run into several brick walls so this was the last thing I felt like doing. Yesterdays WOD is definitely a do once in a few months workout.
Not as much accessory volume as I’d like, truth be told I’m still suffering a bit from Friday.
As an aside for a restoring faith in humanity anecdote, last week I had a text whilst I was at work from the mrs saying a woman had turned up at the house and popped a card in. She then quantified it by saying she was one of the lads wives from my rugby club.
When I played last month I’d popped a message in our WhatsApp group about my daughters diagnosis as I’d not wanted to repeat the conversation numerous times as whenever I’m down most of them tend to ask how she is. Unbeknownst to me they’d decided to have whip round and inside said card was £400 for treating the kids, properly blown us away as a family that act of kindness and love.
@cdep89@rugby_lifting it’s an amazing gesture and not one that immediately springs to mind when thinking about a bunch of hairy arsed blokes. Just using it as a bit of a fund to do things we wouldn’t normally do. A lot of her happiness and joy comes from being at home in familiar surroundings with her family and watching her youngest sister play with her friends. We might try peppa pig world as she seems to find some of that entertaining.
Todays conditioning
x6 Fartlek style hill sprints, alternated between the two “hills” that are essentially just the gradients where there are bridges over the canals that are the hills I use but just the steepest thing within walking distance. Sprint, walk, jog, walk and repeat. Finished with x2 all out hill sprints then followed by 20 mins walk. All whilst wearing 8kg weighted vest
24kg KB Squat Clean
Pressups
24kg KB Swings
15-12-9-6-3 reps, done in 07:18
Followed by:
5 mins steady pace bike into
20 secs sprint
1 min recovery pace
30 secs sprint
1 min recovery pace
40 secs sprint
1 min recovery pace x5
Followed by 1.5 mile 20kg weighted vest walk.
First time doing the Squat Clean and it’s definitely a keeper, really creates an oxygen debt and like the swing has to be done powerfully. Might be an idea to keep it for squat warmup routine
Conditioning
Claudia WOD
X20 KB swings with 24kg bell
400m run
X5 rounds
Done in 19:38, this includes the recovery periods between rounds when I was sucking air. No set time on the rest just go when ready.
This was nasty. Loaded up my rucksack with the bell and walked to local park 0.7 miles away where there is a rugby pitch. Used the try line to opposing dead ball line and back twice to estimate to 400m, mid way through the run on first round I knew this was gonna be tough. Loaded the rucksack back up and walked back, definitely felt a lot heavier on the way back. Managed to snap one of the buckles taking off the rucksack so that’s a write off
It’s probably more a sign to not order a replacement from Mirafit again. If I was ever doing a proper pre season again this would definitely be a staple
Happy with bar speed on the incline so will up it to the 85% option next week. Pulled up a bit short on the 1 arm press as my right shoulder felt a bit out of sync, was also feeling quite achy yesterday on the sprints which I think may have been due to the position of the vest. Need to remember to get the ultrasound gun on it later
Back feeling a bit sore after that. Still need to dial in this squat technique as the first reps always a bit stiff but after that it’s less of a grind. Plan for either tomorrow or Saturday morning is to do a bodyweight Murph just for shits and gigs to see how it pans out
@Deadliftnstill trust me, it ain’t my idea of fun either. At that kind of pace I don’t mind doing it, having read tactical barbell I do however appreciate the importance of doing it.
Plan was for bodyweight Murph, reality was 30 mins steady state on the bike. My daughter was up so this was as much as I could do plus a busy day working so not even had time for a quick WOD so far.
