Warmup: Trainer’s Choice
Strength
Work to a 20 Rep Back Squat (ONLY if you have a solid 1.5x bodyweight backsquat)
or
5-5-5 Back Squat
WOD
3 Rounds of
- 10 Unbroken Power Cleans (scale the weight so you aren’t resting between reps)
- 10 Burpees
Charlottesville's most experienced functional fitness and weightlifting center.
bs: 133#
3:04 (sub 25# kb)
bs: 89-99-104
wod: 3:34 (47#)
BS: 143#
WOD: 3:37 (89#)
faster and heavier… NICE!
BS: 185-205-205
WOD: 4:16 @ 115#. Heavier, but slower. Should have kept the same weight as before
BS: 177
WOD: 4:53 @ 111#
5-5-5 @ 143#
wod @89# 3:53
BS: 265#
WOD: 3:34 @ 155#
Beast
Sled push excercise.
2:50 @133
DL 1×5 @ 307#
WOD: 2:51 @ 116
BS: 5-5-5 @ 111#
WOD: 4:17 @ 37#
Going light before this weekend
BS 155# 3×5
WOD 111# 2:50
BS: 111#. 121#, 133#
WOD: 5:20 @ 67#
That WOD looked so much easier on paper. Those burpees… 🙁
BS 133 – 111 -111#
WOD 3:58 @57# (wrote 47# on the board, but I can’t do math post-WOD apparently)
Kyle was right… 133# was too much for this strength. After coming off of the strength cycle I’m still trying to recalibrate my expectations.
Prowler push/Don’t Drop the Baby
3 Rounds Prowler push 50m alternated with partner holding the ‘baby’
3:25
Backsquat x 20: 177#
WOD: 3:51 @ 143#
…did you use Finn?
I have the Finn hold down. Not so sure after a Prowler push though.
BS # 75,85,90
backsquat x 20: 182# (could have gone heavier)
WOD: 2:26 @ 116 PR
155#
3:29 @ 116
BS 5×3 @ 103# (not good, I think yesterday’s wod smoked me more than i thought)
WOD: 3:34 @ 67#
209# for 20 or 21 reps
4:00 @ 133#
Had to release the bar 3 or 4 times. Definitely still not getting enough hip drive.
awesome work on the 20 rep squat
BS 3×5: 143# (…could have gone heavier)
WOD: 3:52 @89# (haven’t done this WOD since’ February, and today was 1 second faster with 22lbs more weight on the bar)
squat clean 1 reps: 155#
Wod: 3:02 @ 89# (20 secs faster than last time, and actually did it unbroken this time)
BS: 155# 3×5
WOD: 3:22 @ 89#…5 seconds slower than last time 🙁
BS: 99#, 104#
WOD: 3:51 @ 67#
BS: 104#x2, 99#; all kinds of shenanigans (fell over, didn’t go deep enough, stared at the ceiling, ill-fated attempt at correcting this with a tennis ball that smelled like dog breath)
WOD: 4:15 @ 47# (3 lbs lighter but 45 seconds faster than last time)
it kept your spine from exploding!
BS: 5-5-5 @ 111#
WOD: 3:48 @ 67#
99-111-121 backsquats
4:20 with 62# … probably was a bit too heavy on the power cleans.
BS: 89, 94, 94
WOD: 4:14, 57#
BS: 111#
WOD: 4:16, 67#
187# x 20 for backsquat
wod: 2:32, 111#
BS: 133, 143, 155
WoD: 5:20 @ 89. ugh. burpees.
BS:99#
WOD: 4:24 w/67# HPC
Done on Saturday
BS: 133#, 155#, 155#
WOD: 3:54 @ 77#