Strength 1: Deadlift
A. 1 x 2 @ 80%
B. Every 90 Seconds for 12 Minutes: 3 reps @ 65%
* The EMOM involves speed sets meaning the bar should move as fast as possible
**Remember the percentages are based on your Max + 30#
WOD: Christine, 3 Rounds for time
500 M Row
12 Bodyweight Deadlifts
21 Box Jumps 20" (both guys and girls)
Gymnastics: MU Progression
Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. 5-8 Weighted Pull-ups (hold db between legs or use a belt)
B. 8 Bent Over Rows
C. 8 Underhand pull-ups
D. 8 Good Mornings
*Be strict with your form here, do no sacrifice for more weight
Strength 1: Deadlift
ReplyDeleteA. 1 x 2 @ 80% - 375
B. Every 90 Seconds for 12 Minutes: 3 reps @ 65% -315
* The EMOM involves speed sets meaning the bar should move as fast as possible
**Remember the percentages are based on your Max + 30#
WOD: Christine, 3 Rounds for time
500 M Row
12 Bodyweight Deadlifts
21 Box Jumps 20" (both guys and girls) - 12:35
Gymnastics: MU Progression
Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. 5-8 Weighted Pull-ups (hold db between legs or use a belt) -35db
B. 8 Bent Over Rows -155
C. 8 Underhand pull-ups -35 db
D. 8 Good Mornings - 115
Strength 1: Deadlift
ReplyDeleteA. 1 x 2 @ 80% - 205#
B. Every 90 Seconds for 12 Minutes: 3 reps @ 65% - 165#
Strength 2:
A. 5-8 Weighted Pull-ups - 12# weighted vest - did 7 reps each round
B. 8 Bent Over Rows - @75# - will add more next time
C. 8 Underhand pull-ups - didn't do these weighted, were we supposed to?
D. 8 Good Mornings - @75#
Comp class WOD - we were working with 2 other girls, couldn't move from one movement to the next until all 3 of us had completed the movement.
15 C&J @ 85#
20 HSPU - these were a lot harder than usual
15 FS @ 125# - sets of 5 - felt heavy today
7 MUs - did attempts, after doing all those pull-ups, I couldn't get one - So frustrating!!!
15 DL @ 185# - did these in sets of 5 too - they felt heavy and not sure it was smart for me to do them since I had already done the other DL work.
They had more, but I had to bail to pick up my kids (common problem on Tues and Thurs). I had a crappy attitude when I left - trying to bring it back around - new day tomorrow.
Strength 1: Deadlift
ReplyDeleteA. 385#
B. 315#
I was short on time due to crappy traffic, so I kind of rushed these a little bit. The set of 2 wasn't too bad, felt powerful in my legs and hips. I did 5 sets of 3 deadlifts in about a 1-1 1/2 minute splits, still trying to move the bar as fast as possible.
WOD: I also did the Comp Class WOD later in the evening with 3 other people.
Part 1:
15 C&J @ 135#
20 HSPU
15 FS @ 185#
7 MU
15 DL @ 275#
We weren't allowed to move on to the next exercise until all members had finished the movement too. I was able to do every movement unbroken, except the MU which I missed the last one (set of 6, then 1). My team was a little slower so I had plenty of rest between movements. I treated each like a sprint and didn't drop the bar.
Part 2: Split between the 4 of us:
120 Pullups
80 C2B
40 BMU
2 members of my team didn't have BMU, so did about 20 of those, 20 C2B, and 30 pullups.
Strength 1:
ReplyDeleteA. 155#
B. 135# (I went up a little more than the new % on these) I got all sets done in under 20 seconds. But I am still focused on form first before the speed.
WOD: I actually did the WOD from yesterday with the airdyne and burpees
Got 4:38. The burpees were not a problem, my legs just felt really heavy on the airdyne the 2nd and 3rd rounds. First round was under a minute.
Gymnastics:
Worked on my false grip while kipping/swinging and also with the "pull through" drill from a squatting position. Ended with the "box hump" drill. My wrists and forearms were shot just from holding the false grip, so I only did five reps of this drill (I have just started doing this, so not good at it yet)
Strength 2:
A. Instead of weighted pull-ups, I did C2B. Got 8, 5, 5, 4
B. 8 bent over rows @ 65#
C. 8 underhand pull-ups
D. 8 good mornings @ 65# (could probably do more wt here, but I sat the bar lower on my shoulders because I felt it pull in my low back)