Strength 1: Alternating Every 90 seconds for 15 Minutes:
A. Push Press: 5 reps @ 78%
B. 15 KB Swings 70#/53# (Unbroken)
Strength 2: Front Squat (rest accordingly)
A. 8 reps @ 60%
B. 6 reps @ 65%
C. 5 reps @ 70%
D. 3 reps @ 75%
E. 5 reps @ 70%
WOD: (Scale Accordingly. If these are too heavy scale to weight in the 55-70% range)
9-6-3
Power Snatch 145#/95#
Burpees
-rest 3 Minutes-
15-12-9
Deadlifts 225#/155#
Wallball 20#/14#
-rest 3 Minutes-
21-15-9
Airdyne for Calories
Pull-ups (chin over)
Strength 1:
ReplyDeleteA: 145#
B: Check
Strength 2:
A: 135#
B: 145#
C:160#
D: 170#
E: 160#
I didn't know my 1RM, I tried to guess from my 3 RM but this felt a little light so I guess I was wrong
WOD:
9-6-3 4:15
Power snatch had to use 135#, I really felt all the other workouts from this week here. My legs and chest were sore getting up from the burpees
15-12-9 4:10
Deadlift 225#, first set unbroken then broke the next 2 in half
Wallball 20#, all sets unbroken
21-15-9 4:30
Airdyne, should have pushed harder
Pull ups, first set broke it into 11 and 10, second set 10 and 5, last 9 unbroken
I liked this WOD and the strength stuff we have been doing this week but I am feeling it. Pretty sore and pretty fatigued across the board
Strength 1:
ReplyDeleteA. Push Press @ 95# - these felt heavy for me today
B. KB swings at 53# - these are feeling a LOT better than they have been. Maybe I'm getting stronger...
Front Squat: Felt pretty strong with these today, even the higher reps. And, yes, I know my math was off. I put an extra few pounds on the last sets by accident.
A. 100#
B. 110#
C. 120#
D. 135#
E. 120#
WOD:
Power Snatch/Burpee - 3:57 did 85# for the Power Snatch, which is just above 70% of my 1RM. Wish I would have gone down a bit more, because my form was embarrassing by the end. Burpees were a rest for me.
DL/Wallball - 5:03 - ugh, DLs - they get me every time.
Airdyne/pull-ups - 4:25 - probably could have gone harder on the Airdyne, I was going about 80%. I had trouble getting into a rhythm with my pull-ups until the last round (of course).
Just generally felt a little off today. Still feeling weak overhead, maybe from Monday. I also got a little lightheaded during the WOD portion. My kids have all been sick, so I'm sure I'm fighting off whatever they have. Excuses, excuses... :)
Jen Clark
ReplyDeleteStrength 1:
A. Push Press- 85#
B. KB-55#
Front Squats:
100, 105, 115, 125, 115 felt really good today
WOD:
Power snatch-3:45 did 75#, the started to look really ugly towards the end
DL/WB- 5:10- Those DL felt heavy to me today for some reason, plus my hands are really sore so it made it difficult to grip the bar.
Airdyne/pullups- this sucked, I am not very good on the Airdyne, did butterfly pullups, but the ripped, so struggled finishing the last 9.
Overall I am feeling more exhausted and physically drained this week for some reason. But I have to say that WB's are finally feeling so much easier for me!!