20 Oct 09
Tuesday
Deadlift (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete
Rest 3-5 minutes
Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps
Finish with 10 minutes of stretching.
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October
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- 01 Nov 09SundayWOD 1Power clean5 sets of 3 repsUse...
- 30 Oct 09FridayWOD 1Shoulder Press1x5 @ 40%1x5 @ 5...
- 29 Oct 09ThursdayWODFor time:150 Wall ball shots m...
- 28 Oct 09WednesdayWOD 1Deadlift1x5 @ 40%1x5 @ 50%1...
- 27 Oct 09TuesdayActive Restor 40 minute run at a s...
- 26 Oct 09MondayWODFor time:Run 1 milerest 2 minute...
- 25 Oct 09SundayBack Squat1x5 @ 40%1x5 @ 50%1x3 @ 6...
- 24 Oct 09SaturdayWOD 1Power clean5 sets of 3 repsU...
- 23 Oct 09FridayActive Restor How far can you run i...
- 22 Oct 09ThursdayWOD 1SnatchBig 21Start 105 lbs fr...
- 21 Oct 09WednesdayShoulder Press (use 90% of your ...
- 20 Oct 09TuesdayDeadlift (use 90% of your max to c...
- 19 Oct 09MondayActive Restor 10K Run
- 18 Oct 09Sunday5 rounds for max reps. There is NO ...
- 17 Oct 09SaturdayFor time:400 meter run25 Pullups2...
- 16 Oct 09FridayWOD 1For Time:5 Rounds 12 x Ring Di...
- 15 Oct 09ThursdayActive Rest3 mile runor 2000 mete...
- 14 Oct 09WednesdayPractice Handstand Pushups:progr...
- 13 Oct 09TuesdayFor time:5 rounds400 meter run25 s...
- 12 Oct 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
- 11 Oct 09SundayActive Rest10K runor 10K RowFinish ...
- 10 Oct 09SaturdayBack Squat1x5 @ 40%1x5 @ 50%1x3 @...
- 09 October 09FridayPower Clean1x5 @ 40%1x5 @ 50%1x...
- 08 Oct 09ThursdayShoulder Press1x5 @ 40%1x5 @ 50%1...
- 07 Oct 09WednesdayActive RestSuggested activities:...
- 06 Oct 09TuesdayComplete as many rounds as possibl...
- 05 Oct 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
- 02 Oct 09FridayApologize for not posting yesterday...
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October
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4 comments:
Deadlift 270 x 10
WOD 20:25 MP
Hey Mike,
Its been a while, but I just got back from Ranger and I was wondering if there is any additional supplements that you could recommend so I can get back into my stride a little quicker because right now I am very weak. Anyways, Ive mainly been taking glucosamine, and Men's vitamins (sport). oh, and protein shakes after workouts. Good to be back though. I appreciate any tips.
Mike S.
Mike, Congrats on Ranger school and welcome back. I don't know of anything legal that you can take that will get you back any quicker. I would focus on eating real foods ie., meats, veggies, fruits, and nuts. Fish oil should also help the process, but I don't know dosages off the top of my head. I would check out Robb Wolfe's blog, he may have some advice on nutrional recovery. I would give myself at least two months before I became impatient.MP
Deadlift 210 x 5
WOD 27:03
My grip was so weak on this WOD...
Jenn
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