Warm up: 5min Row; last 10sec of each minute sprint, then easy row again.
Skill:
2 challenging HSPU every 30sec for 4min
4-6 Pistols every 30sec for 4min
Training:
1. Dead-Lift 1-1-1 70% / 4min RR; build to a heavy rep...no PR's!
2A. Power Clean Cluster 1.1.1 x 3; 10sec rest b/w reps /4min RR
2B. Close Grip Bench 3 x 2-3 /2min RR
3. 500m Row x 2 OR 200m Sprint x 3 @ 90% (depending on weather)
3min rest (every 100m increase speed on row...60-70-80%...etc)
post wts used and how they felt when performing sets.
HSPU: On Paralletts. Real tough at the end
ReplyDeletePistols: 5 every 30 sec to wall ball
Deadlift: #345 Felt Good
Pwr Cleans: #185
Bench: #205, still sore from Cindy
Rows: x2 500m
Still a bit sore, but felt good to get back at it. Weights felt light with such few reps!
Erin:
ReplyDeleteHSPU from ground
Pistols: 6 every 30 sec Rx
Deadlift:205#
Cleans:135#
Bench: 95#
Rows: 500m x2
It felt like a great workout. Just what I needed. Feelin' good :)
Dan: Strength workout with the football team and then he came and did the WOD
hspu from ground
ReplyDeletepistols 4 each round rx
deadlift 145 or 165 i forgot
cleans 95 should have gone heavier
bench 80
row 500x2
feel great. ready for my neck not to hurt anymore. any tips?? anyone. i'm on constant ibpro heat before ice after 3xs a day. HELP!
HSPU no pad
ReplyDeletePistols 5 every 30 sec.
Deadlift 345lbs
Power Clean 165, 185, 205
Bench 165
Row 500 meters x 2
Hspu-to ground, had to kip last few
ReplyDeletePistols-4per set
Dl-225 to 275 felt good(heaviest I've lifted since back injury)
Clean-155
Bench-135
Row felt good- 2:10 to 1:40