03/16/18: 18.4

So, 18.4 has been announced and we have lots of thoughts about the workout.  First and foremost is the volume and weight of the deadlifts.  It is a lot of a lot.  We want everyone to do a simple calculation.  Take 70% of your deadlift 1-rep max, and if the Rx deadlift weight is more than that, you should 100% be scaling.  Our typical strength training days we accumulate roughly 20-30 reps at 80%+.  Here, you would be starting the workout with a couplet that includes 45 reps at 70%+ and then the weight goes up!  For me 225# is 42% of my max and 315 is 60% of my max, and this is going to get REALLY heavy for me.  We want you all to be able to train next week.  That brings us to the new movement, the handstand walk.  We know this is something we don’t do, and we’re not that upset about it.  They don’t really fit into our daily programming, however if the deadlift numbers fit within our parameters, we think it would be worth trying the workout Rx and attempting some handstand walks.  Try some handstand holds today, and see if you think they will be an option for you.  Here is the workout:

18.4 is – For Time (9 min time cap)

  • 21-15-9 reps of
    • Deadlift (Rx = 225#/155# – Sx = 135#/95## – Masters 55+ – 185#/125# – Masters 55+ Scaled – 115#/80#)
    • Handstand Push Ups (Sx = Hand Release Push Ups – Masters 55+ Push Press 95#/65# – Masters 55+ Scaled = Hand Release Knee Push Ups)
  • 21-15-9 reps of
    • Deadlifts (Rx = 315#/205# – Sx = 185#/135# – Masters 55+ = 255#/165# – Masters 55+ Scaled – 155#/105#)
    • 50 ft Handstand Walks (Sx = Bear Crawls – Masters 55+ = Handstand Push Ups – Masters 55+ Scaled + Bear Crawl)

Today’s Workout:

  • 5 Rounds –
    • :40 on / :20 off – Row For Cals
    • :40 on / :20 off – Farmers Carry (50ft increments)
    • :40 on / :20 off – Bike For Cals
    • :40 on / :20 off – Plank
  • Accessory – Handstand Skill Work – Work on holds, kipping, walks, etc.
  • Intention – Today’s workout is meant to be a recovery workout for those of you doing the Open.  Take each station @ 70%, go lighter on Farmers Carries, and just get in a good sweat.  For those of you not doing the open, push the pace on the rower and bike.
Margie working hard!