Use both DBs for man makers, one single DB for the rest.
Prior results
Results:
Going with light weight and high intensity today, in hopes that we can recover from yesterday's heavy workout. This will also give us an opportunity to do some more focusing on the core movements in a group setting. Today's WOD is:
Three rounds for time:
20 Dumbbell Swings – Men: 55lbs Women: 35lbs
40 Push Press – Men: 45lbs Women: 30lbs
60 Squats
Push hard and maintain impeccable form and shoot for the lowest time possible.
In our pursuit of functional fitness as defined as increased work capacity across broad time and modal domains, absolute strength development is vital. Training the body and nervous system to move heavy loads across multiple joints has benefits to fitness and health that are too many to name. Absolute strength development is a component that has been missing from our M-W-F programming, and we would like to rectify that.
Today, we will discuss and practice the quintessential strength exercise, the deadlift. This exercise, which most either take for granted or never perform, is one of the simplest to execute and most physically challenging lifts in our repertoire.
To quote Mark Rippetoe (regarding the omission of the deadlift in training in favor of other exercises)
"The deadlift is more functional in that it's very hard to imagine a more useful application of strength than picking heavy shit up off the ground."
Development of limit strength in the deadlift not only has direct carryover into our everyday physical lives, but also trains our minds to do things that require intense concentration and effort. In short, when properly performed, heavy deadlifts can pay benefits to both the body and the mind.
WOD:
Deadlift
1-1-1-1-1-1-1
Photo courtesy of Steve Collins, Momofoto Photgraphy.
