Strength
Back Squat
5-5-5-5-5
(10 pounds heavier than two weeks ago; no changing weights in the middle of sets, 60 seconds between sets)
and
Shoulder Press
5-5-5-5-5
(5 pounds heavier than two weeks ago, 65 seconds between sets, no changing weights)
EXTRA WOD (if you choose to accept it)
4 hill sprints (to the telephone pole across from Beer Run)
Jog or walk back to the starting line, allow 3-4 minutes for a full recovery before starting the next sprint. These are all out, nothing left in the tank sprints.
SP only: 35kg x5
BS: 111
SP: 55
No WOD
Sick, short on sleep
BS: 77×5(5)
SP: 72×5(3), 67×5(2)
BS: 3 x 99 and 4 x 111 b/c I can’t add
SP: 5 x 55
3 sprints b/c apparently I can’t read, either 🙂
BS@100
SP@ 60, but failed on 4th rep of 4th set. DIdn’t finish. Either I overestimated my abilities, or being sick has really taken a toll.
No WOD, bc of the sickness.
BS: 167#
SP: 72#
BS: 109#
SP: 50#
4 rounds, 1 min rowing sprint, 3 min rest: 262 / 259 / 258 / 254 (12m PR from two weeks ago)
BS: 82#
SP: 37#
BS: 165#
SP: 94#
4 rds 1 min rowing sprint/3 min rest. 292, 295, 294, 293 meters
BS: 190
SP: 110
212#
212# BS no SP.
BS: 87#
SP: 55#
4 hill “sprints”
BS: 99#
SP: 50#
BS: 77#
SP: 50 #
w/ sprints!
BS: 235
SP: 105
BS: 105
SP: 55
4 sprints yay!
BS: 180
SP: 135×5, then 5×117, then 157×1
BS: 111# (probably can go heavier, but fatiguing quickly)
SP: 67# (solid all the way through)
Sprints on the bike: 3 x 30 seconds (ran out of time)
BS: 155#
SP: 95#
BS: 105#
SP: 55# last 2 reps of last 2 sets were roughhh
BS: 155
SP: 77, 77*4, 72, 72 , 72 (whoops, overestimated what I could do)
BS: 133#
SP: 60#
Thanks Jason for the tips on the low bar position!
BS: 143
SP: 72
…and 4 hill sprints
bs: 167
sp: 95
bp: 195
BS: 167
SP: 95
BS: 99
SP: 50
BS: 95
SP: 45 (started at 55…fail)
hill sprints: ~ 45s each
no BS
SP: 111
Did this on Friday
BS: 132
SP: 77
BS:127
SP: 82
4 Hill Sprints
BS 133, SP 89