Strength
Deadlifts
5-5-5-5-5
(60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, time is important: 60 seconds between sets)
WOD
4 Rounds
45 seconds on 15 seconds off of for each movement:
- DB Push Jerk (M-55 W-35)
- Box Jumps (M-30 W-24)
-In the first 45 seconds, perform as many Push jerks as possible. You have 15 seconds to rest/transition to the box jumps. Each round will be 45 sec of DB jerk+15 sec rest and 45 sec. box jump+15 sec. rest.
Record lowest number of reps completed for each exercise
dl: 185#
wod: 95@50#. 30″ box
dl: 121#
wod: 80 @ 30#, 24″ box… second round of bjumps I fell and only got 2 reps 🙁
DL: 157#
WOD: 87reps @ 45#, 30″ box
DL:111#
WOD:96reps, 3rds @25#, 1 @20, 18″ box
DL: 176#
WOD: 11 push jerks @ 35#, 14 box jumps at 30″, total reps 104
DL @111#
WOD: lowest reps = 9 jerks @30#; 17 box jumps @24″ (total reps = 106)
DL: 185
WOD: 10/12 rx (low numbers came in 2nd round – I was a little conservative)
DL: 133
WOD: Lowest rep 11 jerks and 12 box jumps (25#, 24″)
DL: 116#
WOD: 15/13 (20#, 24″)
DL: 89#
WOD: no idea on lowest reps, either 71 or 81 total, 20# jerks
DL: 111#
WOD: 102 total (25#, 24″)
Didn’t read the bit about recording lowest reps – sorry! Rememberguessing that it was 10 for the push jerks and 13 for the box jumps?
DL: 111#
WOD: 13/14 (20#, 24″, total reps: 113)
DL: 89#
WOD: Lowest Reps 14 jerks, 11 Box Jumps (20#/24″)
DL: 199. WOD: 13/14 (45#, 30″)
Took it easy on the DLs to evaluate back and hamstring. Both felt good, so I have that going for me! And way too ambitious on the jerks in the WOD in the first round, which made the rest harder than they should have been.
DL: 225#
WOD RX’d: 10/13 – 107 total reps
DL: 101#
WOD: 14/11 (20#, 24″; total reps: 58/44)
DL – 225
WOD – 50#/30″
10/10
11/11
11/12
8/17
= 90
tried to pace each round to have 1 more rep, then all out last round.
DL: 155#
WOD: 16/14, 121 total @30#, 27″
DL on Sunday (worked up to 315#x5)
Worked up to 2 rep max jerk… 225#
WOD: 12+16, 12+16, 12+16, 10+16 = 110 RX
225#
20 (52# sandbag clean), 15
DL: 133#
WOD: 15/15 (30″ Box Jump, 30# Push Jerks)
DL@155, Didn’t record total WOD reps. 10/15 lowest for rx BJ, 20# DB
DL: 138
WOD: 10/13 rx (103 total)
DL:138
WOD 7 Push Jerk (35#)/ 17 B. Jumps (20 in.)
247#
16/20 rx. Total for wod: 152
DL:101
WOD: 8 DBPJ (20# then 15#), 11 box jumps (16″ – highest jumps in a WOD yet!)
Way to go, Rachel!!
DL: 122
WOD: 30# push jerks, 24″ box jumps, 81 total reps, no clue what lowest reps were
DL: 111#
WOD: 26 KB russian swings @ 35#, 16 box jumps (22″)
DL: 160
WOD: 12/15, 12/16, 12/15, 9/15 (30# db)
DL: 132#
WOD: 14 push jerks (20#), 13 box jumps (rx).
DL: 59#
WOD: 13/11 (15#, 22″) (slipped off the box one round, which threw that off. Total reps ~110)
DL: 265#
WOD: 13/19 (105lb. barbell Push Jerk)
DL: 122#
WOD: 14/14 (20#, 24#)
DL: 167
Wod : 16/13, 25″, 25#
DL- Sets of 3 @ 135
WOD- 28/16, 22/16, 21/16, 20/16 @25# db
Saturday makeup –
DL 133 (too light?)
WOD – 12 PJ, 13 BJ, 20# DB (started with 30#, scaled after 1st round)
Saturday…
DL: 99
WOD: 10/10 (15#, 20″)