TRAINING A- GROUP:
part 1:
30 sec row @ 90% effort
30 sec row @ 50% effort x 30 sets
(rest 2 min off rower every 5th set)
rest 6+ hours
part 2:
A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec
(speed off floor is the focus)
B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec
(moderate effort - explode off chest)
C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min
(tough efforts - explode off chest)
D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5
(1 muscle up INTO 5 ring dips per set)
post avg watts for entire workout in part 1 and loads and notes for part 2 to comments
TRAINING D-GROUP:
Skill: Muscle Ups; Complete 15 any way possible
Stength: Posted on CFCC Site
WOD: Posted on CFCC Site
part 1: avg watts 156, 142, 137, 134, 133, 131
ReplyDeletepart 2: clean grip deadlift 145#
close grip bench press: 80% 75#
close grip bench: 90% 90# (that's what i wrote down, but most of me thinks i did 85#) anyway
PS BECAUSE I'M THE FIRST COMMENT:) TIME FOR GROUP BLACK SHEEP WORKOUT TOMORROW HAS BEEN CHANGED!!! TO 6 AM!!! GIDDY UP
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ReplyDeleteErin:
ReplyDeletePart 1: avg watts 161,163,151,151,151,162
Part 2:
DL 185#
CGB 80% 115#
CGB 90% 135
MU (I may have had a little help)
Dan:
Part 1: avg watts 200,195,195,176,182,200
lift with football
Tomorrow's group WOD sounds sweet! I AM THERE!! A Team that suffers together...stays together :) (and makes it to world's)
Part 1: ave watts 235,220,208,208,205,208
ReplyDeletePart 2: DL #265, Close grip bench #1: 215, close grip #2 #225, MU/Ring Dips Completed
Deadlift: #265
ReplyDeleteBench 80%: #215
Bench 90%: #215
Only did one set without help, kinda dissapointing
MU/Ring Dip: 5x5
Did Kelly instead of row. Time 22:30