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Post by Admin on Sept 23, 2013 23:53:27 GMT
9/23/13
BENCH 5/3/1 (5's)+ RP 155 x 5 180 x 5 205 x 10 155 x 25RP
Wide Palms in Pullups (5x Failure+RP) BW x 20, 15, 12, 10, 16RP
Bench with chains (3-5x5) +195 x 5, 4, 3, 3, 5RP
Pull aparts series
WOD (Took it slow and steady, watching back issue)
15 Minute AMRAP 9x Deadlift (155#/95#) 12x Push-ups 15x Box jumps (24/20")
Rounds = 9 RX
Late night Row 2000M
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Post by Admin on Sept 25, 2013 0:02:40 GMT
SQUAT 5/3/1 (5's) 225 x 5 260 x 5 295 x 5
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 225 x 5, 5, 5, 5, 5
Rack Deads (5x10@65%) 255 x 10, 10, 10, 10,
WOD 10 RFT
5 Burpees 10 Wall balls (20) 15 KB swing (53)
EMOM 5 Pullups
TIME:
PROWLER CHALLENGE
Week 3
Day One • 15, 40-yard sprints with 90/45 added pounds, 60 seconds rest between sprints.
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Post by Admin on Sept 25, 2013 1:16:32 GMT
P 357 C 159 F 113
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Post by Admin on Sept 27, 2013 0:40:29 GMT
9/26/13
BW 180
BENCH 4x10@65% (30-40 sec rest) 155 x 10,10,10,7RP3
BENCH W CHAINS 2-3x7-9 (RAN) +135 x 9 +140 x 9 +155 x 7RP2
BENCH 3x15-30 (40 sec rest) 135 x 20 135 x 11RP4 135 x 15RP
Clean & Jerk 5/3/1 (3's) 95 x 5 105 x 3 120 x 3 125 x 3
10 rounds 10-9-8-7-6-5-4-3-2-1x reps Burpee pull-ups Handstand push-ups Box jumps (24 inch)
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Post by Admin on Sept 27, 2013 19:02:53 GMT
BW 180
Elizabeth 21-15-9 Power cleans (135) Ring dips
DEADS 5/3/1 (5's) 255 x 5 295 x 5 335 x 5
Pull-ups 4x10 BW x 15,10,8,13RP
DB pullover 80 x 12 90 x 12
CG pull-ups BW X 10,10,10,10
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Post by Admin on Sept 28, 2013 14:16:47 GMT
9/28/12
BW 181
PushPress 95 x 5 115 x 5 135 x 3 155 x 1 165 x 1
HSPUs BW x 7, 7, 7
Seated DB press 35 x 30 40 x 20 45 x 15 > 35 x 8
Alt DB curl (river) 5-45-5
Dip BW x 100
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Post by Admin on Sept 28, 2013 21:31:48 GMT
What an AMAZING DAY!
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Post by Admin on Oct 1, 2013 2:26:21 GMT
185.6 (Post HUGE refeed)
Overhead squat Working towards RX
WOD
3RFT
5 HSPUs 10 OH squats (115) 15 Burpees 20 BFSUs
10:00
BENCH 5/3/1 (3's)+RP 170 x 3 190 x 3 215 x 6 170 x 17RP
Wide Palms in Pullups (2-3 x Failure+RP) BW x 8 +35 x 7,5,5RP2
Bench with chains (2-3 x 8-12) +135 x 10,10,12RP
DB pullover 85 x 12 95 x 12RP
Ring pushups BW x 10,10,10,10
CG palms in pullups BW x 10,10,10,10
P 349 C 175 F 78
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Post by Admin on Oct 1, 2013 2:28:42 GMT
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Post by Admin on Oct 2, 2013 2:02:17 GMT
BW 181.6
SQUAT 5/3/1 (3's) 240 x 3 275 x 3 310 x 3
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 240 x 5,5,5,5,5
Rack Deads (5x8@70%) 275 x 8,8,8,8,8
10 min AMRAP 1 rope climb 5 ring pushups 7 toes to bar 9 med ball cleans
6 rounds
5 RFT 10 Deadlift (BW) 10 Kbell swings (53) 10 burpee pullups
11:00
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Post by Admin on Oct 2, 2013 18:57:18 GMT
BW 179.6
Max rounds in 6 minutes 8x Thrusters (115/75) 12x Box jumps (30/24)
4
EMOM FOR MAX ROUNDS
5x Clapping push ups 15x Kb swings (53/35) Each minute thereafter add 1 rep to the push-up, continue until failure.
13+16
ROW FOR LYSA 5000M - 22mins
POWER CLEAN 5/3/1 (5's) 110 x 5 130 x 5 140 x 5 110 x 3,3,3,3,3
CLEAN & JERK 5/3/1 (5/3/1) 110 x 5 125 x 3 140 x 1 110 x 1,1,1,1,1
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Post by Admin on Oct 4, 2013 16:53:05 GMT
For max reps Push-ups 1 minute Rest 1 minute Sit-ups 2 minutes Rest 2 minutes Box jumps (24/20) 3 minutes Rest 3 minutes Burpees 4 minutes
Total score: 269
10 rounds 15x Deadlift (135#/95#) 15x Push-ups
Time: 8:57
DEADS 5/3/1 (3's) 275 x 3 315 x 3 355 x 3
Front squat 5/3/1 (5/3/1) 140 x 5 155 x 3 175 x 1 140 x 5,5,5,5,5
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Post by Admin on Oct 5, 2013 12:44:09 GMT
NORTH CONWAY WOD #1
5RFT 1 HIL SPRINT 21 PUSHUPS 21 BURPEES
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Post by Admin on Oct 8, 2013 17:58:37 GMT
SQUAT 5/3/1 (5/3/1) 260 x 5 295 x 3 330 x 1 (Major hip issue! ;(. )
Could no do: Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 240 x 5,5,5,5,5
Rack Deads (5x5@75%) 295 x 5,5,5,5,5
WOD
(Careful of hip!)
21-15-12-9-6-3 Squat Clean (115) Handstand pushups
TIME 16:50
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Post by Admin on Oct 9, 2013 1:46:14 GMT
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