A.
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
B.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups
A. Bryan – 220#, 235#, 255#, 270#, 290#, 310#. Christy – 125#, 135#, 145#, 155#, 165#, 175#.
B. Bryan – 13:12. Christy (55#) – 21:47.
Agree on the squats
A. 200/225/250/280/300/320/330 (82%)
B. 15:35 RX
A: go to 225# x 8 reps (i don’t have more kg’s)
B: 18:20 @ 70#
Just had time for A today: 135×8/225×8/275×6/305×6/325×4/345×4
A. 265#-345# on the deadlift.
9:41 with a 24kg kettlebell. Unfortunately I haven’t stocked my garage box with a 32kg kettlebell yet.
A.
225×8
250×8
275×6
300×6
325×4
350×4
B.
12:09. Russian swings.
M/37/209
A. 155, 185, 235, 255, 275, 290#. Sets of 8 felt like a w/u – probably should’ve started a bit heavier (65% would’ve been 204), but 4 at 290# was good for me (based on 1RM at 315#).
B. 14:16. 28kg KB (Russian), Pullups…started with kipping…shifted to jumping to sustain the pace, and StO as RX.
Great WOD – simple smoker. JT
Worked from 275 up to 405, stayed with a pronated grip and no belt up to 375 which is a big improvement for me.
B) 11:55 rx. The 30 push jerks and 30 pull ups took me a lot longer than they should have. Just too long of breaks, still a fun wod.
A. 275/315/365/385/405/435
May have gotten a little to heavy on last set, last couple reps weren’t very pretty
B. As rxd 10:55
A.
8 tng @ 175, 180
6 tng @ 185, 190 ***never done more than singles over 185#***Epic win***
4 tng @ 195, 200#
I look like an abuse victim after this week (bloodshot eyes from squats, blood speckled fingers and shins from the DL, blistered hands from pull ups, striped bruising from wraps around my wrists and the bar on my collarbone/neck during c&js.)
B. Life happened.
A. 8:225-245
6:265-285
4:295-300
B.
20-10-5, RX’d weights
9:44
I was pressed for time but I think I actually scaled it right for what I am capable of. I’m still burned up from the pull ups the other day
A. 315. 345,365, 395, 415 fail at 425.. so I did 315×8
B. did some additional pull up work as this is my weakest movement
C 30/ 20 / 10 subbed ring rows for pull ups and did kbs and STO Rx… 13.24… shoulders got tired very quickly!!
A. 8 x 275-295 / 6 x 315-325 / 4 x 335-345
Short on time, no B today.
Didn’t have much time today. (Heading to Chicago for the Bulls/Raptors game!) So, I did “Mary” with my class. Got 7 rds 15 reps rx’d. (I program 1 girl and 1 hero each month and I like to do those with my athletes anyway, so worked out well today:) )
Anyone suggest % of 1RM scheme for the dead’s?
I went with 65% to 85% in 5% increments (give or take)
Thanks Chris. That is basically what I had written down.
A. Squat Clean & Jerk 1.1 (OT2M)
150/160/170/185/195/205/205/220/220/230 (failed 2nd jerk)
B. Deadlift (OT3M)
275×8 / 295×8 / 315×6 / 335×6 / 355×4 / 375×4
C. Metcon as Rx (hybrid swings): 11:31
… catch-up day – was following a day behind all week … yay rest days.
Was wondering where the other early morning warrior was….
I had to mis yesterday’s work-out, and I also felt the need to put in the weighted pull-up work from wednesday, so I decided to up the volume for today’s session and incorporate it all. A. Deadlifts Superset w/ Weighted Pull-Ups 3-5reps Deadlift: 8×100 / 8×110 / 6×120 / 6×125 / 4×135 / 4×140 (kg) Weighted Pull-Ups: 5×15 / 5×15 / 4×15 / 4×15 / 3×15 / 3×15 (kg) Yesterday’s Clean & Jerk 1 rep OT2M 60 / 65 / 70 / 75 / 77.5 / 80 / 82.5 / 85 / 85 / 85 (kg) Decided to keep it… Read more »
A. 225, 315, 365, 385, 405, 415×2 lost the grip haha
B. 8:50 Russian db swings, 50# db s2oh, 15-12-9 evil wheel (can’t do kipping pull ups at my gym)
Good wod. Grip strength is a weakness right now
A. e2mom 8×155,175/ 6×195,215/ 4×235,255 Hadn’t done any DL’s recently, so kept the weights reasonable…255 was heavy enough for the last set of 4
B. Rx w/russian swings…12:39. Shoulder to overhead definitely the sticking point for me in this wod. Good hard work to end the week on.