Reminder: we only have 1 class on Saturday at 11AM. It’s free and open to all members and non-members. Please come if you are in On Ramp! We’ll meet at the gym and go to the park.
Strength
Press 5-5-5-3-3-3
WOD
8 Minute AMRAP of
- Max Unbroken Ring Dips
- 15 KB Swings (70/53)
Strength@ MHGDH:
FS 3×3: 95, 111, 119(2)
BS: 119(3), 133(3)- Knees weren’t feelin the squats today.
Pull up ladder: 1 first minute, 2 second minute, etc: 4 minutes for dead hang strict pull ups. Then did a few more sets of 3 after for fun. Threw in a few knees to elbows.
I talked to a trainer at MHG and asked about private boxing lessons(he is a boxing pro). I start next week, twice a week, half an hour in the mornings. Not a ton, but FREE and private. Super stoked. It’s a start!
Press: 65, 85, 95, 105, 115, 120
WOD: 4-5 rounds @ 53#. Started with about 15 ring dips. Ended with box dips.
Press: 95-95-105-115-127-137(f)
WOD: 6 full rounds plus 9 dips. 63 dips total. 70 lb KB. Form on the KB swings was sketchy. First time with 70 lb.
press with Kevin, the 15-minute-man, except I refused to fail on 137
wod: 5 and 5 dips – mu start
press: up to 70#
Wod: 6 rds w/ redband MU’s (13 total)
BS: 121×3, 133, 143, 155
WOD: 4 rounds + 1 (strict redband chinups, total ~17; 53# russians)
SP – 115, 125, 135 / 135, 140, 145
WOD – 40 ring dips in 5.5 rds @ 53#
press 5rm, 95%, 90%: 90, 85, 80
Did this(sort of) on Sat.: Read it wrong, and did 5X3 SP@ 67lb
WOD: 7 rds, using strict push ups(which degraded quickly from 15/set to 5/set) and a 10kg KB. This is the first time ive done KB swings since the back herniation, so most of the WOD just focused on trying to be careful with that.
Press: up to 60#
WOD: 6 rounds – 35#, ring dip holds