Learn the basics. Practice the basics. Master the basics.
Deadlifts
Every 30s for 10 rounds
3 reps @ 65%
With a 10 minute clock, accumulate as much time as possible in a plank.
Compare to Nov.21/14
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Open Gym
Deadlifts
Every 30s for 10 rounds
3 reps @ 65% (195#)
Squat Cleans
5 X 3 reps @ 77% (105#)
1 x 3 reps @ 110#
HSPU X 5
45# plate + ABMat
Tried 25 plate + abmat and went down like a felled sequoia!!
Tabata Planks
(Said I wasn’t planking today but it’s so much fun planking with Bill, Anthony, Tracy and Kevin!! Where are you Breanna – it’s not the same without you 🙁 )
Open gym @ 11AM 🙂
Mob, WU, lacrosse ball fun
Push Jerks x3
75 – 90 – 100 – 110 – 115
This was based on my 1RM split jerk, since I haven’t retested my 1RM push jerk in forever. The 115# felt heavy, but solid.
Double-under practice, got a few sets of 5-10 reps in
Deadlift
Every 30 seconds for 10 rounds (5 minutes)
3x deadlift @ 195#
These actually felt really awesome!
Open Gym did today’s WOD @ #130
I really liked this, the planking I could of done without. 😉
Sorry for whining SO much Tara and Heather.
As always, thanks Mr Wood.
Mobility
WUx1 + 500m row
Group warm up
Deadlifts
Every 30s for 10 rounds
3 reps @ 130#
With a 10 minute clock, accumulate as much time as possible in a plank.
Time: 7:45
Deadlifts at 160#
Planks: 5:10. Yuck.
Don’t yuck. Im sure your core says thank you.
WUx1 + 500m row
Group warm up
Deadlifts
Every 30s for 10 rounds
3 reps @ 260#
With a 10 minute clock, accumulate as much time as possible in a plank.
Time: 7:25
It was the grunting that helped your planks 🙂
Deadlifts @ 205#
10 mins in a plank… Total of 5:35 up…
Fun class, merci Coach Kevin!
Mob
WU x1
500m row
Group Mob & WU
Deadlifts x3 @ 145#
WU @ 125 & 135#
x3 every 30secs for 10 rounds
Plank
Accumulate as much as can in 10 mins
Total: 6.05
8:30am Open Gym
Deadlifts x3 @140# every 30 secs for 10 rounds. Thank you for lifting with me and keeping track of the time IceMan 😛
Accumulate as much plank time as possible in 10mins.
Total: 6:00
Heather and Crystal, you were awesome planking partners. Thanks for sharing the misery with me!
Fun Open Gym! Seeing all your beautiful faces made my morning <3
Open Gym
WU x 2
Deadlift
5 x 185# 5 x 225# 3 x 275# 1 x 325# 1 x 345# 1 x 370# PR
AMRAP 12 minutes
5 Push-up
10 Wall Balls 14#
15 Russian KBS 53#
7 rounds
OG
snatch x1
82-85-90-82-85-90%
90-95-100-90-95-100#
c&j x1
82-85-90-82-85-90%
125-130-135-125-130-135#
back squat, build to heavy set of 5
135-155-175-185-190# (pr for reps)
Mobility
WUx1 + 500m row
Group warm up
Deadlifts
Every 30s for 10 rounds
3 reps @ 65#
With a 10 minute clock, accumulate as much time as possible in a plank.
Time: 4:54