Strength
Deadlift
5-3-1+
(75%, 85%, 95%)
WOD
15-12-9
Burpee Box Jump (M-24 W-20)
Push Press (10# less than your 1RM of Shoulder Press)
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Deadlift
5-3-1+
(75%, 85%, 95%)
WOD
15-12-9
Burpee Box Jump (M-24 W-20)
Push Press (10# less than your 1RM of Shoulder Press)
morning mini-WOD:
5rft 10 bench dips (butt to ground), 10 air squats.
4:05 rx
this afternoon my mom has volunteered again to be my barbell weight for 10-10-10 backsquat. Maybe I’ll do another mini-WOD after, just for kicks. 😀
Also, anyone have any good swim WODs to throw at me for this weekend? I’ll have access to a pool and the only good wod I can think of is the mainsite one a while back that was 5rft swim 50m, 25 pushups. I’m a HORRIBLE swimmer, but I figure I’ll use the pool while I have it.
Maybe try alternating 50 m or 100 m swims with some hollow rocks so that you are ingraining a similar position.
Another WOD could be: swim 50 m while counting strokes, then get out and do that many strokes of push-ups, squats, etc.
like Chris said with the hallow rocks. when the swim team practices at AFC they are always doing core stuff in between laps (i.e. regular situps, V-situps w/ medicine ball etc.)
Core work — I love it! Thanks, guys. I think I will definitely implement hollow rocks into the WOD (or WODs… I’m there both Saturday AND Sunday)! BTW, further suggestions are still welcome! Even tips on how to swim more efficiently.
Meanwhile, afternoon strength stuff:
Back Squat10-10-10: my mom (65kg)
Max reps (strict) HSPUs x3: 5, 8, 10 (a PR, but my hands got ridiculously wide there at the end so I don’t know if it really counts)
dl: 165, 175, 204 x5
wod: 6:43 @ 72#
dl: 111, 131, 167 x1 (pr)
wod: 8:56 @ 45#
DL: 155, 187, 204×3
WOD: 7:something @85#
5:48 (c2b for pp)
6:40 w/ 135#
DL: 231, 263, 290×5
WOD: 7:20 @ 121
DL 5-3-3: 231, 263, 290
WOD: 10:27 @ 135# (145=Rx)
DL: messing around
WOD: 7:05 (50#, 18″ box)
DL: 177,199,221 and wow are my hamstrings tired after Monday and Tuesday’s wods
WOD: 7:15 (67#, 18″ box)
BS (sub for DL) – 2 sets of 3 @ 223, 2 sets of 3 at 245, last set at 275 x 5.
9:55 can’t call it RX because I think I may have re-bent my knees a few times through out. However RX weight @ 145#
DL 35#!!!
WOD: 8:35 (79#, step-ups)-messed up on counting. I think I may have done an extra set of burpee+step-ups.
4:46 (100#, lateral burpees over the bar)
DL: 89, 99, 109 (x5) – prob should have gone heavier on t
WOD: 7:08 (47#, 12″ + 2 10kg plates (out of 18″ boxes))
WOD: 7:26 Rx @ 155
Great WOD!!!!
DL: sets of 5, 89/111/133 (still taking it easy and slowly working back up, thanks landon for the form work)
WOD: 10:05 Rx @ 111 need to do this one again when my legs aren’t worn out.
6:15 at 121, pretty jerky though
DL: 47, 65, 81, 91 x2
WOD: 9:49 @ 37#, 18″
DL: 133, 155, 170 (x4)
WOD: 6:23 (rx weight @ 62#, but some were more like jerks than presses towards the end)
DL: 177, 205, 230×2 (struggling to not round my back, really fatigued)
WOD: 5:45 @84# (1RM SP = 95#)
I echo other folks in that I started to slightly push jerk the weight as I got tired…
DL: 155, 175, 195 (2)
WOD: 6:51 (18″ box, 59#)
DL 133, 155, 177×2 yay back on the deadlift train
WOD 6:05 @72#
DL: 345 (5), 365 (3), 385 (2)
WOD: 5:51 @ 115#
DL: 89, 99, 109 (x6)
WOD: 7:32 (37# (sore wrist), 12″ + 2 10kg plates)
DL:189, 220, 255×1
WOD: 9:14 @ 99# 🙁
DL: 345, 370, 415 (3) the last one was quite ugly
WOD: 5:19
5×111, 3×121, 131(x3)
WOD: 7:5? rx (50#)
Make-up workout at North Grounds this morning
DL: 135, 155, 175(2) PR!!
WOD: 7:50 (65#, only had 24“ box)
Loved the workout!
DL: 5-5-5 at 133#, skill work
WOD: 7:47 (45# — thought these were supposed to be strict shoulder presses so I went light to prevent having to jerk it)
DL: 123, 139, 155 (x7)
WOD: 8:09 Rx @ 67#
On Saturday:
DL: 165, 187, 209 x 2
WOD: 8:27 Rx @77#
Shoulders were SMOKED from yesterdays PU/PU ladder, but still really fun!
I lied. Not Rx b/c I used an 18″ box.
6:46 @ 125#
Accidentally did 115#
And it was 6:45 🙂
dl 225, 245, 265 x1
10:05 @ 125#