Thursday, June 14, 2012

Friday 6.15.12



1.  Yoke
Work up to a heavy yoke carry for 50'
Guys should be able to get 500#
Girls should be able to get 350#
If you can't hit these numbers you need to focus on getting stronger now.


2. "Fixed Linda"
10.9.8.7.6.5.4.3.2.1 reps for time of:
Deadlift 305, 205
Bench 175, 115
Squat Clean 145, 100


9 comments:

  1. Hey ben!
    Did the swim workout from tuesday...apparently..i need to work on my swimming...which i already new...just wanted to say thanks for putting it in the program. it is easier for me to do something when i know i dont have an option.

    **what is the female weight for linda?
    **if i dont have a yolk what is a good substitute? should i load a barbell on my back?

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  2. btw...my swim times...horrible..14 min then 9 then 6 then 3 blah!

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  3. Yes, a sub for the yoke would be great! I have a prowler

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  4. A sub for a yoke would be to load a barbell and then hang heavy kettlebells off the ends. You can use bands, but a strap or rope would be better.

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  5. Lol I will have to get this one on video! Haha

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  6. 1. Yoke: 475# 25' out and back, struggled to hold midline and this was hard so definitely need to get stronger

    2. Fixed Linda: 23:22 Rx, BW 175#, the 305# Deadlifts got heavy and low back got real tight which was the limiting factor, Bench felt good got all sets UB and SC's were steady

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  7. 1.) Subbed yoke with the barbell, hit 455 going heavier was a little sketch with metal plates

    2.) Fixed Linda: 27:01 Rx, came out too slow, deadlifts got to my back a little bit. bench and sc were good.

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  8. Fixed Linda ... Horrible ! Lol 23:35...
    Bench press sucks... But it's getting better! All dead lifts and cleans straight sets ... I didn't have a spotter for the bench which sucks but it was a good wod

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