Strength
Press
5-5-5-5-5
(5 to 10 pounds heavier than last week, 80 seconds rest)
Power Clean
3-3-3-3-3
(5 to 10 pounds heavier than last week, 90 seconds rest)
Extra Credit WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Scale to ring rows.
Extra credit wods are uncoached, so time them yourself. Not to be done in morning or after last class in the evening.
Compare to Sept. 29th, 2010
Not to nitpick but isn’t it supposed to be presses and squats?
The past weeks have been press and squats, however, because we did heavy front squat today I wanted to give your quads a break tomorrow. We will make up the squats on Friday.
Gotcha! Sounds good, thanks!
SP: 5-5-3-3-3 @ 72# (arms & shoulders still fried from Tuesday)
PC: 116#
PU Ladder on Saturday: 5 rnds strict
niiiiice!
SP: 5×5 @ 72#
PC: 92#
Feeling So Good!
SP: 132
PC: 175 – thought it was 165, and could not understand why it was so damn hard! Stupid kilos…
Pullup ladder with odd numbers, 1,3,5….15 deadhang, then 17 and 19 butterfly might have done 21, but wanted to be able to use my hands for the rest of the day!
SP: 60# first round, then 57# (changed to 5×4 rep scheme)
PC: 89#
Ladder: 8 rounds, pull-up negatives
SP: 127 (Shoulders still smoked from HSPU wod!)
PC: 207
WoD: 5,6,7,8 then 9,10,11 butterfly
SP: 104 rd 1+2 (fail rd 2 on 5th rep)
99- rd 3-5 (fail rd 5 5th rep)
PC: 155
Ladder: 8 rds strict PU
sp: 121# 5-5-5-4-3 darn
pc: 155# all 3s np
ladder: 1-10rds strict, 11-14 kipping
Shoulder Press: 10 sets of 5 at 105# with tempo of 20X2, alternated with sets of 5 bodyweight chin/pull-ups with tempo of 20X1.
77, 126, 7 pu’s
SP: 60# (5-5-5-3-3)
PC: 89#
Ladder: 4 rounds, strict PUs
SP: 67#
PC: 99#
WOD: 8 RDS, rb
SP: 42#
PC: 57# (haven’t done in a while!)
SP: 77#
GM 5×5: 67#
One legged lunges off bench 5×5: 20# (this is a good weight)
WOD: 13 rounds
Thought SP was 3-3-3-3-3 oops…
SP: 57# (5-5-5-5-4)
PC: 72#
PU: 11 rds+10 (7rds BB rest GB)
SP: 77
PC: 126
WOD: 13 rounds (thanks for staying after Dave!)
SP:100
PC:131
WOD:12 rounds
SP: 60 (5-4-4-4-4)
PC: 85
SP: 20# DBs (shoulder/clavicle area is cranky)
PC: 82#
On my own…
SP: 65#
PC: 80#
…I think. Not sure how much the bar weighs. I think it’s 15#, but it may be 20#.
Yes, it’s my bar. No, I don’t have a scale or a way to check it so this is my best guess, but it all felt damn heavy.
SP: 35#
PC: 57#
WOD: 8 rds, BBPUs
SP: 60# – couldn’t squeeze out that 5th rep on the last set 🙁
PC: 77#
SP: 111
PC: 155
SP- 57#
PC- 82#
9 rounds of pull ups
PC 140 5 reps each, SP 111 5-5-5-3-3
Saturday makeup
SP: 60# but did 3-3-3-1-1-1 as my shoulders are STILL shot from Tuesday
PC: 104, 110 – was having form issues today
Pull-up ladder, 8 rds strict