Strength
Press 5-5-5+
WOD
3 Rounds of
Row 500 Meters, Rest 2 Minutes
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Press 5-5-5+
WOD
3 Rounds of
Row 500 Meters, Rest 2 Minutes
SP 5rm, 95%, 90%: 90#, 85#, 80#
5x250m row (2 min rest between, during which do 10 GHD SUs):
0:57, 0:56, 0:57, 0:58, 0:59
SP: 5@58, 5@63, 5@67, but last rep had a tiny bit hip drive.
Back Squat: 5@67#, 5@90#, 3@111#. I’ve been having knee pain recently, and have decided to back way off on my squat weights for the rest of the summer and focus completely on form, keeping my knees out and weight back/side of foot. Hoping to resolve any poor form issues before moving up again.
Followed by 45 min of boxing/sparing, which feels a lot like sprints. Then followed by 10 min of jump rope training.
SP: 70-75-80 x 5
Going to make up the row this weekend…
In the mean time, new Rhiannon score: 675 PR (not sure what my last score was exactly, but somewhere in the 300’s)
Niiice work, Joe!
Thanks!
Rhiannon?
10 Minutes: Max DUs
I never knew there was a WOD named after my favorite Fleetwod Mac song.
You’ll hate it after you try the WOD. 😛
SP: 65-70-70 x 10 (thought I had a 45# bar)
WOD: 1:56, 2:01, 2:02
Sat Open Gym:
SP: 85 x 2×2 (PR- failed AT 90#)
DL: 185 x 2 (PR + 20#)
HSPU: 9 with 3 ABMATs, 2 with 2 ABMATs, 1 with 1 ABMAT (sort of)
Pull Ups: With Dave’s help I think I’ve finally got the knack of kipping
SP: 67 / 77 / 77 x 5
WOD: 1:52, 1:46, 1:50
New trick for trainers: tell people there will only be 2 rounds, then after round 2, say “great, now for another one!” Seth didn’t do this to me. I did it to myself unintentionally. I gave it everything I had on the 2nd row, then suddenly realized there are 3 rounds. That last round felt really bad, but I was happy with how well I did.
Devious. I like it! This time I might not have planned it, but who knows about next time…
Awesome work fighting through that 3rd round!
Press: 65, 75, 75×5
Rows: 2:00, 2:07, 2:09
SP – 125, 135, 145(3)
Row – 1:50 x 3
SP: 135, 155
Rows: 1:42, 1:50, 1:49
SP 95-115-135. 4 reps on the last set and the last rep was a push press.
Rows: 1:39-1:51-1:56 – that really sucked.
55,65,70×5
2:00, 2:06, 2:07
SP: 67,77,82(5)
WOD: 155.7, 154.4, 154.2
SP: 95, 105, 115×4
WOD: 149.5, 150.5, 150.6
SP: 95-115-115×6
WOD: 1:42 x 3
WOD: 1:59, 1:58, 1:56
No WOD. Working on different variations of HSPU’s at home.
40#, 42#, 45# (7); 2:03, 2:02, 2:00
SP: 55, 60, 65×4 (overestimated myself a little there…)
sp 95 115 135×4
cgbp 135 155 175 185, 5s
1:43 1:47 1:49
SP: 55, 65, 75(3)
WOD: 1:56.1, 1:56.8, 1:58.6