Strength
Deadlift 3-3-3-1-1-1 (work to heavy singles)
Push Press 5-5-5-3-3-3
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Deadlift 3-3-3-1-1-1 (work to heavy singles)
Push Press 5-5-5-3-3-3
DL: 199 x3; 221 x3 (hamstrings pretty wrecked from this past week)
PP: 77, 89, 94; 99, 104, 111
You are strong girlie!!!!
DL: 253# pr
PP: 111#
DL: 299#
PP: 133#
DL: 221#pr
PP: 89
Afternoon lifting session (yesterdays WOD this AM):
DL: 275-275-275-295-315-295
The 315 was pretty ugly.
PP: 115-125-130-135-155-160
Followed by MWods from Aug 30 and 31. I figure if I take the 20 min every day to do 2 MWods I’ll get all nice and stretched out and eventually get caught up. Great stuff.
DL: 177×3, 199, 204, 214
PP: 77×3, 89, 94, 99
Yeah girl, rock on!
pp: 77 77 77 89 94 99
dl: 155 177 177 199 199 199
Not even going to try to remember the weights again. They’re on the board but I realized my heaviest push press was incorrect.
Worked up to 403# x 1 DL (sloppy PR, but getting there)
Worked up to 182# x 3 PP then 192# x 2 then fail
DL: 177# (fail at 199#) Boo!
PP: 94# AND I did one at 101#!!! A PR by 12#!!! Just a tad excited about that.
Progression was…
DL: 133, 143, 155, 177, 199(fail)
PP: 55, 67, 72, 82, 89, 94 and one at 101
max muscle ups – 12 (again)
DL – 133×3, 155×3 (rehab)
PP – 89, 111×2 (5-5-5)
DL: 155, 177, 182, 209, 221, 221 (right around here I round my back)
PP: 67×3, 72, 77, 82
Side note: If there are any swimmers out there and you’re interested in doing some swimming WODs, email me (john.mcquarrie@gmail.com).
I can’t do math. PP: 89×3, 94, 99, 104
DL: 133, 155, 177, 199, 209, fail at 219 (got it most of the way up but couldn’t keep a grip on it)
PP: 72, 82, 87, 89, 94, 104
Right afterwards- 50 DUs! Unbroken! I thought this day would never come.
Yes! Finally all that hard work paid off! You get it, girl.
DL:89,133,133,155,155,165
PP:89# (PR)
actually got 12 du in a row today! Pretty excited since all I ever do is MAYBE 2 in a row.
DL: 221# x3, 263# x3
PP: 89#,111# x2,133# x2,155#
SP: 50,52,52,55,55,56 (same reps as the recs for push press)
DL: 121, 126, 133; 143, 148 <–garbage
PP: 60×3; 65×3
DL: 155, 177, 199
PP: 60, 65
Actually, as Justin pointed out, that should be a 6Ō using “nerd symbols”
nerd notation
DL 155,177,177,199×3
PP 77,77,82,89×3
DL: 101, 123, 133, 143, 143, 143
PP: 35, 40, 45, 55, 57, 67
DL: can’t remember everything I did, but worked up to 153# (PR)
PP: 35, 40, 45, 55, 57, 62
DL: 265, 265, 287, 311, 321, 333 (FAIL)
PP: 111, 121, 121, 133, 138, 143
177×3, 187×3. Sub Turkish get ups for pp, 20@20#
PP: 89, 94, 99, 111, 116, 121
DL: 199, 204, 209, 221, 226, 231
Deadlift: 3×3@ 311; 3×1@ 381
Push Press: 138, 138, 148, 160, 160, 170
Form work with Jon on Saturday
DL: 5×5, 133#, 175#, 221#, 221#, 221#
PP: 3×5, 89, 99, 111