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…
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WU x 2
Group WU
Deadlift 5RM
135 x10
185-210-240-265-295
Shoulder Press 5RM
80-95-110-120×4
– 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)
DL’s to 200#x5
Press to 60#x5. Those were painful.
Shit, I just noticed that I’ve done 205#x5 before. That’s what I get for being too lazy to go get my book. >:(
They felt so heavy after all the pushups yesterday!
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
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…
pushupocalypse!
Dead lift 5RM
5x (85, 105, 135, 145, 155, 165) PR # 5
Shoulder Press 5RM
5x (35, 45, 55, 60, 65) 2x 70
Met my goal! Thanks for the shout Amanda 🙂 fun nooner today !!
What a nice surprise to see you at noon!
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! 🙂
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.
Deadlifts x 5
135, 185, 225, 275, 295, 315×3
Press x 5
95, 105, 115, 125, 130
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!!!
mob wux1
group wu
deadlift 5 RM
135×5 185×5 195×5 195×5
shoulder press 5RM
65×5 85×5 90×5 95×5 95×5
Mob/ wu x1
Group mob
Dead lifts x5
Wu x5 …85#
140/150/165/175/185# (PR)
Shoulder press x5
Wu x35#
50/55/55/60/65# (PR)
Mobility
Warm up x2
Group mobility
Strength day:
Deadlifts 5RM:
85-125-140-155-165-175
Shoulder press 5RM:
35-45-55-65-75×4
Deadlift 5RM
35 x10
85-125-145-155-160-165 (10# PR)
Shoulder Press 5RM
45-60-65-70-75×2-35×3 (5# PR)
*Correction 75×2 then 75×3
FINALLY made it back into Oly class tonight
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)
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. 🙂
WU x 2
Group WU
Deadlift 5RM
135 x10
225-245-275-295-305
Shoulder Press 5RM
45-75-85-90-95-95