WOD 1/4/09

Deadlift

1-10-1-20-1-30

Rest

Skill Work

I saw this format on the main site a while back and wanted to try it. So, today is your lucky day. The loading should be done as follows: Warm up thoroughly progressively loading to about 90% 1RM in small reps. From there, load to about 90-95% 1RM or as close to it as you can get, dependent upon how you feel. Pull your single and then unload to about 65-70% 1RM. Re-load to about 85-90%, unload to about 55-60%. Re-load to about 85-80% and then unload to about 45-50%. Record your totals for each set of lifts.

This will be hard, so buckle in. This is not for time - this is an ME & strength endurance workout. Your goal is to pull heavy singles then do higher reps unbroken, so pick your weights accordingly. If you fail to complete the prescribed number of reps, you must strip weight and start over. You will not start from where you left off. Form is crucial. DO NOT pull with a rounded back, jerk the bar off the ground, bounce the bar off the deck, or lift using only your lower back. Be smart and train correctly!

Once you are done, pick some skills that need work and get better at them. Stretch out and call it a day.

My internet connection is back up, at least the hardline, thanks to Paul Baker and his electrical know-how. The wireless, that's another story, but it's due to a crappy NetGear modem. Anyhow, I am finally able to post some new vids I made. The following one is of Shaun taking on "Jackie" last week. Check the video library and the respective tabs (WOD's, Barbell Lifts, Oly Lifts) under the "Video" section for more grooviness. I am still working on a couple more, but technology is a pain in the ass, so it's slow going...

Comments

->Shaun from The mountain

Tuesday January 5th, 2010 - 10:37 am

"HAHAHA, thanks for the vid Ivan. I'm off to see Buddy."

->Rick

Monday January 4th, 2010 - 4:11 pm

"Does Badger taste like chicken?"

->Badger

Monday January 4th, 2010 - 4:09 pm

"Too much man-love at this joint lately.

Justin - Room for me at CFES?"

->Rick

Monday January 4th, 2010 - 3:55 pm

"When I worked south Sac, I had to arrest a guy for doing just that! F-Chickens! Serious!"

->Buddy Holly from HELL

Monday January 4th, 2010 - 3:49 pm

"Paleo Challenge Part Deux starts TODAY!

On the ethics of meat eating:

Okay, have you ever been around chickens? They are stupid, uncooperative, inconvenient, ill-tempered creatures. They get what they deserve. Fuck chickens.

-Mark Rippetoe"

->THE SCOTT

Monday January 4th, 2010 - 3:06 pm

"Rob, you've done a good job with the laser hair removal. Not only does he look silky smooth, he is lighter, more aerodynamic those producing a faster athlete. Keep up the good work Shaun! Personally, I'm looking forward to a hairy 2010..."

->Buddy Holly from HELL

Monday January 4th, 2010 - 10:31 am

"Shaun...way to kick ass! Nice job!"

->Buddy Holly from HELL

Monday January 4th, 2010 - 10:30 am

"As Shaun's Esthetician, I can tell you Shaun has diligently visited my office to have his full and bushy body hair lasered off. For an average customer, 3 to 4 sessions are needed for full hair removal. In Shaun's case, it took nearly 10 visits and the assistance of additional staff members to remove his hair. Shaun was a trooper during the whole ordeal. Now, that my secret is out....ladies I'm sorry, I only treat male customers. Badger call me!"

->"The Calves"

Monday January 4th, 2010 - 9:36 am

"And so cute with those DIMPLES"

->Rick

Monday January 4th, 2010 - 8:54 am

"I am amazed at Shauns athletic prowess, and even more so at how clean shaven he keeps his legs!"

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