Deadlift
3-3-3-1-1-1
and
Shoulder Press
3-3-3-1-1-1
*Increase weight each round, rest 2 minutes in between sets.
Extra Credit WOD
Accumulate 3 minutes in an L-sit. This can be done on the rings, parallettes,the ground or hanging from the bar. This is not an instructor lead activity, set up so that you can see the clock.
I have a feeling that picture is from a post-thruster/running WOD.
DL: up to 194# (PR)
SP: up to 67# (PR)
DL: 243# (PR)
Power Clean: 126#, fail at 133#
Shoulder was bugging me a little so did some cleans instead. I am definitely getting the bar high enough, I just can’t get under fast enough to catch it….
Two PRs:
DL: 297 2nd time doing sumo DL technique, so I expect that to keep going up.
SP: 155
DL: 139, 149, 159, 171, 181, 191 (major PR!)
SP: 60, 62, 65, 67, 69, 72
DL: 247-247-247-275-302-302 (PR)
SP: 117-117-117-127-127-127
Dodgeball was a blast!
DL: up to 217# (pr)
SP: up to 84# (pr)
dl: 243 to 331 PR…more than a 100# gain in 6 months
sp: 121 to 150 PR
bp: 195 to 240
thanks for staying after Chris
No problem Andy. Nice job with the massive deadlift PR!
RDL 5×3: 185, 225, 235, 245, 245
SP… I’ll do that tomorrow
SP: 80, 85, 90; 95, 100, 105(fail — there are no plates here smaller than 2.5lbs)
DL: 148 -PR by 25lbs(!?!)
SP: 55 -PR by 5lbs
I’m going to have to take another month off for pneumonia soon!
DL: up to 338
SP: up to 126
247, 269, 291, 313, 335 fail
Deadlift: 5 x 1,1,1,1,1 at 315#, resting 15 sec between reps and 4 min between sets, alternated with sets of 5 GHD sit-ups.
Shoulder Press: 5 x 1,1,1,1,1 at 122#, resting 15 sec between reps and 4 min between sets, alternated with weighted chin-ups at 65#, same rep scheme
Congrats everybody on the awesome PR’s this week!
DL: 155, 160, 165, 170, 175, 180
SP: 50, 55, 60, 65, 69, 73 (PR by 1# 🙂 )
DL: 255?
SP:133
DL: 177, 187, 199, 209, 221, 231 (all felt solid, still 22# less than PR)
SP: 67, 72, 77, 89, 91(f), 91(f) (6# less than PR)
lifts coming back slowly but surely…
L-sit on rings. First 1:20 legit L, last 1:40 1 leg bent.
DL: 177, 187, 197, 209, 221, 231, 241 (PR)
SP: 72, 77, 82, 87, 92, 100 (fail), 97 (fail)
meh. . . 1.5 mins on 1leg on the rings
…Hi Devon?
DL: 275; 297; 315; 337; 365; 375
SP: 135; 140; 145; 150; 157; 167
WoD: 1 minute L-sit; 2 minutes tuck
Hotel room classic:
100 Pushups: 2:40
100 Situps: 5:00
100 Squats: 2:50
10:30
SP: 95,115,125,135,140,145
Cluster DL, 1,1,1 x 6 at 330#. 10-15 seconds between reps and about 3 minutes in between sets.
SP: 117, 127, 135, 157, 162(F), 159
DL: up to 154#
SP: up to 67#
WOD: hang tucks from bar in 10s/20s increments