Strength Day

23
Dec

Strength Day

*Don’t forget to join us for the 12 Days of Christmas tomorrow!

20 min to establish a 5RM Deadlift

20 min to establish a 5RM Press

Respect the barbell

Respect the barbell

23 Responses

  1. Ryan

    – Mob
    – WUx1
    – Group WU

    Deadlift x5 up to 205

    Press x5 65-85-95-105(x3-F)-105(x4-felt a pinch in my neck so stopped, I think I might have pulled a muscle)

  2. Mob + WUx2

    Snatch x5
    95-95-105-115-125#

    Push Press x1
    115(x5)-135(x3)-155(x2)-165(x2)-185-205-215(X)

    Muscle-Up: 3×8 reps (2min rest btwn)
    – 2:14 (2-2-2-1-1 reps)
    – 7:08 (2:54, 3-2-1-1-1 reps)
    – 11:25 (2:17, 2-2-2-2 reps)

    EMOTM – 15 mins
    5x KB Swings @ 80#

    WOD: “Air Strike”
    50 Pullups
    50 Pushups
    50 Situps
    50 Squats
    * EMOTM – 3x Hang Squat Cleans @ 135#
    = 19:45

    1. NOTES:
      – Snatch felt “meh”. #thatswhatshesaid
      – Push Press arent what they used to be.
      – Muscle-Ups suffered because of yesterday’s pushupocalypse.
      – KB swings felt good, tiring near the end.

      – WOD was f’ing brutal… arms were gone before pullups/pushups, couldnt breathe during situps, legs were jell-o by the time I made it to the squat. I had 2 rounds in there where I did nothing. Good times, I should submit it to the programming committee…

  3. Gillyon

    Warmup

    Dead lifts with the bar (5) 65-75-75-75-75. Usually I use dumbells, but the bar felt better. Went light but it felt good

    Press (5) 25-35-55-60

    Weighted walking lunges (6 count) 35-55-55

    Happy holidays! 🙂

  4. WU x 2

    Group WU

    Deadlift 5RM
    85, 105, 120, 135, 145 (previous 1RM was 150, oh yeah!)

    Shoulder Press 5RM
    20, 25, 35, 45, 50 x 2 (still really sore/tired shoulders from yesterday’s pushups)

    Fun strength morning, a relaxed atmosphere in the air. Tomorrow will be another story!

    Thanks Mario.

  5. Ginette

    Mobility
    Warm up x2
    Group mobility

    Strength day:

    Deadlifts 5RM: 85-95-105-110-115 🙂

    Shoulder press: 20, 25, 30, 35, 40, 45 🙂

    Great coaching Mario and nice sharing the bar with you Rachelle!!!

  6. Kevin

    Deadlifts (conventional) x5
    185-225-265-295-325-340 (I think it’s a PR for reps)

    Opted for HB Back Squats x3
    135-185-225-255-275 (PR for reps)

  7. Robyn

    Deadlifts x 5 to 110# (20# PR compared to another DL session this month)

    Press x 5 to 55#

    Not my heaviest 5RM for either of those lifts but I’m making progress compared to my return in Oct, so I’ll take it. 🙂

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