Mediocre Runners » Strong Lifts http://www.mediocrerunners.com striving to be decent Sun, 04 Oct 2009 22:23:44 +0000 http://wordpress.org/?v=2.9 en hourly 1 Labor Day Week Round Up http://www.mediocrerunners.com/2009/09/labor-day-week-round-up/ http://www.mediocrerunners.com/2009/09/labor-day-week-round-up/#comments Sun, 13 Sep 2009 20:56:29 +0000 jon http://www.mediocrerunners.com/?p=181 This was a good week. I hit my lofty goal of five workouts and two days of rest. I did my best to follow some of the WODs from Pat’s box, Diesel.  I did Stronglifts 5×5 workouts on Monday and Saturday to get my strength days in.  If you aren’t familiar with Stronglifts, it is a beginner strength training regimen that uses some of the same whole-body lifts that you see in Crossfit with the gradual addition of weights. The foundation is doing 5 sets of 5 reps, thus the 5×5. I did workout A on Monday and Workout B on Saturday.

Monday: Squat 5×5: 70 lbs, Bench Press 5×5: 90 lbs, Inverted Rows: 3 sets x reps to failure (6-8-7), Pushups: 3 sets x reps to failure (40-25-11), Reverse Crunches: 3×12.

Saturday: Squat 5×5: 75 lbs, Overhead Press: 5×5 75 lbs, Deadlift 1×5 135lbs, Pullups: 5-4-4 reps, 3×30 sec of the plank.

I did traditional Crossfit WODs on Wednesday and Thursday.

Wednesday: Push Press 3-3-3-3-3-3-3 reps: 65, 75, 85, 90, 95, 105, 115. I think I could have gone heavier on these from the start.

Thursday: 4 rounds for time
400m Run
500m Row

18:04. I have new-found respect for the Concept 2 rower after that WOD. Doing a rowing sprint after a run is really f-ing hard!  This WOD was hard to do at the gym because transitioning from the treadmill to the rower took about 30 seconds for each transition.

Today’s WOD will be the subject of its own post because it was so damn good.

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