I had a few folks ask me how to approach this WOD. There are a few ways, but his is how I am going to do it.
First, I'll do the standard CFWU, only one set of HSPUs, probably do sets of 25 PsUs and SUs since we have a PT test in 3 weeks.
My last CFT 1 rep max on the SP was 135. Yeah, weak, I know, lets get past that - add 30% for what my one rep max for 1 PP should be - estimate 165. Okay, that's good enough to put things in context and frame my expectations.
I'll start with just the bar and do 7 reps - rest for 3 mins.
Then I will add tens on do another 7 reps - rest for 3 mins - so now I am at 65.
Add 10#, 7 x 75# - rest 3 mins.
I'll keep adding 10# until I can't get through all seven PPs. I'll back off 5# and try again after some rest. If successful, I'll do a second set at that weight then rest three minutes.
Then I'll put that weight on again I failed at - try again.
If I make it, I'm done. If not, back off 5# again and knock out the last set. The last three count.
So tomorrow my logbook will probably look like this:
Push Press 7-7-7
CFWU (-) HSPU (+) 25 x PsU and SU
45 65 75 85 95 105 115 125(f) 120 120(f) 115
My final three (115,120,115) are the ones I put stars next to.
Now here is why your logbook - or calendar, or whatever - is important. In December this one comes up again. What are we looking for?
Worked up to 155 and got it pretty easy. Tried 175 and failed at 5 reps. Put 165 on and tweaked my wrist at rep 5. Next time I will start at 155 and go up by 10. I am pretty sure I could do 175 if fresh.
I like this format, first time doing a 7 x 7 x 7. Just enough reps you have to go somewhat heavy but if you don't stay focused you will not complete the set.
185 x 7 205 x 7 225 x 7 Was feeling good so tried one more at 240 and only could get 4. I think that next time I will start at 205 and move up from there.
6 comments:
I had a few folks ask me how to approach this WOD. There are a few ways, but his is how I am going to do it.
First, I'll do the standard CFWU, only one set of HSPUs, probably do sets of 25 PsUs and SUs since we have a PT test in 3 weeks.
My last CFT 1 rep max on the SP was 135. Yeah, weak, I know, lets get past that - add 30% for what my one rep max for 1 PP should be - estimate 165. Okay, that's good enough to put things in context and frame my expectations.
I'll start with just the bar and do 7 reps - rest for 3 mins.
Then I will add tens on do another 7 reps - rest for 3 mins - so now I am at 65.
Add 10#, 7 x 75# - rest 3 mins.
I'll keep adding 10# until I can't get through all seven PPs. I'll back off 5# and try again after some rest. If successful, I'll do a second set at that weight then rest three minutes.
Then I'll put that weight on again I failed at - try again.
If I make it, I'm done. If not, back off 5# again and knock out the last set. The last three count.
So tomorrow my logbook will probably look like this:
Push Press
7-7-7
CFWU
(-) HSPU
(+) 25 x PsU and SU
45
65
75
85
95
105
115
125(f)
120
120(f)
115
My final three (115,120,115) are the ones I put stars next to.
Now here is why your logbook - or calendar, or whatever - is important. In December this one comes up again. What are we looking for?
Increased work capacity.
Hope this helps.
I wish I had read what max posted before I did this workout.
Set 1: 115 lbs
Set 2: 135 lbs
Set 3: 155 lbs (reached muscle failure at 5 reps, needed assistance on last 2)
Set 4: 145 lbs (could only get up 3 reps on my own)
Worked up to 155 and got it pretty easy. Tried 175 and failed at 5 reps. Put 165 on and tweaked my wrist at rep 5. Next time I will start at 155 and go up by 10. I am pretty sure I could do 175 if fresh.
I like this format, first time doing a 7 x 7 x 7. Just enough reps you have to go somewhat heavy but if you don't stay focused you will not complete the set.
failed at 155, then got 150...
135lb
185 x 7
205 x 7
225 x 7
Was feeling good so tried one more at 240 and only could get 4. I think that next time I will start at 205 and move up from there.
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