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| Mike Hill....balls to the wall & chin! |
WBS WOD #1: Strength Work
1A. Bench Press 10x10/90sec @41X0- increase wt. by 5% don't build every set!
1B. Chin ups 10x 1 wted + 3strict, 3kipping, 3ctb /90sec
------6-8hrs rest------
WBS WOD #2: Do "Part 1 (no wt chins)."
Part 1:
1A. Power Snatch /OHS/ Snatch Balance 1.2.3 x 5 / 45sec
1B. Wt. Chin ups 5x2-3 reps /2min
2. Met- Con For Time:
30-20-10 OHS #95/65
30-20-10 Toes to Bar
3-4 hour rest
Part 2:
10 min Z1 Run
30sec 80%
30sec 50%
x 5
+
30sec 90%
30sec 50%
x5
+
30sec 100%
30sec 50%
x5
10min Run Z1
Bench: 95lb 1x10, 105lb 1x10, 110lb 8x10
ReplyDeleteChin ups: None were unbroken sets, only first set wt, all other sets just strict, no kip or CTB
Sets: 10,10,9,8,8,8,8,7,8,7
Press: 60lb 10x10 at tempo
ReplyDeleteChins: 10 lb for 1, help with strict, 3 kip,3 ctb; last 2 rounds broke between ctb. Did all 10 sets. Ready to rock and roll tonight!
Bench: 10x10 @ 145 lb. (all sets complete)
ReplyDeleteChins: Did all 10 sets as Rxd weight as follows:
Set 1 @ 35lb., 2&3 @ 45lb., 4-6 @ 50lb., 7 @ 60lb. 8-10 @ 65lb.
Part 2: ohs + ttb 8:59 snatch part: 65 lb
ReplyDeleteDo you want all parts of our workouts... or am I an overachiever:)
Strength:
ReplyDelete#165 bench broke sets 8,9,10 on reps 9,9,8.
Chins: 35# all unbroken 10x10
WOD: ohs/toes to bar 8:18
Bench 110 lbs 10x10
ReplyDeletePull ups unbroken 20 lb weighted
Metcon 8:57
Dan completed 165 Bench, 35# pull-ups and all 10 sets of 10, WOD time of 9:36 RX
ReplyDeleteErin's WOD time was 6:41 RX, OH weight was 85# and the run was AWESOME!
Bench: 165# 10/10/10/10/10/10/10/9/9
ReplyDeleteChinups: 50# broke all sets
WOD: 9:54 Rx'd
WOD: 10:38
ReplyDelete