Lifting:
a. Clean & Jerk: Build to a Heavy Double
*Heavy, not max. This means no failed reps. 80-85% of 1 RM
Bench/Accessory:
A. Bench: Build to a 3 RM
B. Bench: 3 x 3 at 90% of A.
C. Seated DB Press: 4 x 8
Squats:
A. Back Squat: 6 x 2 @ 80%
3 Rounds:
5/3 Muscle-ups
10 T2B
15 Box Jumps 24"/20"
20 Deadlifts, Unbroken
3/2 Muscle-ups
*Rest 3 Minutes between Rounds
6/30 - Well, I meant to do the 6/25 workout, but did this one instead. That's what I get for being behind...
ReplyDeleteLifting:
a. Clean & Jerk: Build to a Heavy Double - worked to 145#, felt really good, but it was a little over 85% of my max, so I stopped there
Bench/Accessory:
A. Bench: Build to a 3 RM - only worked up to 115#, bench is a weak spot for me
B. Bench: 3 x 3 at 90% of A. - 105#
C. Seated DB Press: 4 x 8 - 20# DBs for this
Squats:
A. Back Squat: 6 x 2 @ 80% - 165# - these felt really easy today. Amazing how much stronger you can feel after a rest day
3 Rounds:
5/3 Muscle-ups
10 T2B
15 Box Jumps 24"/20"
20 Deadlifts, Unbroken
3/2 Muscle-ups
*Rest 3 Minutes between Rounds
I did this workout with MUs and didn't time it. I know it took me about 5-6 mins per round, mostly because I was doing MUs about one every 45 seconds, everything else was quick and unbroken. On the third round I subbed 3 Strict PUs and 3 Strict Dips for each MU because I was starting to miss. I also used a really light weight for the DL - 85# because my back has been a little tight lately and it's finally starting to feel close to 100% and I didn't want to mess it up again at the beginning of the week. But, it was fun and I was encouraged to get so many MUs in a WOD, even though they were not fast.
Way to go on the MUs, Liz!!! :)
DeleteThis week has been weird and hard coming back after being off for 10 days, so took Wed off and did this Thurs.
ReplyDeleteLifting: I am just stuck at 110#
Bench/Accessory:
A. Bench: Build to a 3RM - 85#
B. Bench: 3x3 @ 90% of A - 75#
C. Seated DB Press: Did the first set with 15#s, but did the remaining 3 sets with 20#s.
**Bench and push-ups are a major weakness of mine, so I am really liking working on this.
Squats:
A. Back Squat: 6x2 @ 80% = 115#
**I was so sore from Tuesday, that the first two sets were really hard! It is tough getting back in to squatting! :)
3 Rounds:
5/3 MU
10 T2B
15 Box Jumps 24/20"
20 DL, unbroken
3/2 MU
*Rest 3 mins between rounds
**I subbed 5 C2B + 5 Ring Dips for 5 MU on the first set of MU, then 3 each for 3 MU the second set in each round.
I chose 95# for DL.
I did five step-ups, then 10 rebounding box jumps each round. DLs definitely got tougher each round, especially because I was trying to catch my breath after box jumps.
T2B are still a slow for me, but I'm working on them.
1. 4:50
2. 4:20
3. 4:16
*Ended with some PC accessory work (weighted hip thrusts and clam shells)