Strength
Back Squats
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 4 reps @ 80-90%
Metcon
Hero: “D.T.”
5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to September 28, 2015
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225,315,365,405,435,365
Dt Rx 13:10
1 min slower than last time,but I didn’t use grips this time. Next time I will do single dead lifts to save my grip
Did you even try?
Back squat using rx rep scheme
135/150/185/185/195/185
Met con
10:5something
Thought I was Rxd but sadly miscalculated
#95
I meant 9:something
9:56
Back Squat: 135 x 5 / 165 x 4 / 185 x 3 / 205 x 2 / 215 / 185 x 4
Metcon “D.T.”
13:22, 95#
42 seconds slower but 10#’s heavier than last time.
BS: 195/225/255/275/295/255×4
DT: 9:55, 115#
BS – 230/270/305/325/345f/315×1
D.T. – 15:45rx
Strength
85/100/115/120/125/4@105
DT 10:51
55#
Slower than last time (9:54), but I did DT first in the WOD, whereas today was after strength work
@Shed
Strength Conditioning:
5rds
5 Back Squat @75% (315)
5 SHSPU 4′ deficit
10 Butterfly pull-up
90sec rest between rds
5 min rest
10min AMRAP
50 air squat
25 ring dip
3+52
Did DT about a month ago around 10:15 or so I think.
All squats completed off at 315 max.
Metcon14:38
Shoulder has serious issues. Had to do 2 rounds at 135 and the others at 95.
Not sure why I feel so week lately? I’ve been coming once a week,maybe even sometimes as much as even twice a week. So, I don’t get it!!!
Strength all done off 365# Max. I got 375# so a 10# PR
Metcon 10:48 @ 135#
Strength
265/305/345/365×1/385 no/315×5
Metcon
13:29 @95#
Went light to keep form (and save my lower back)
Rounds 1-3 took6:00 rds 4&5 took7:30 😤
Need to work on metabolic conditioning
BS – 155/180/205/215/230 PR/135
Metcon : 10:33 (105#)
128 x 5
145 x 4
165 x 3
175 x 1, f1
175 x 2, faster descent helped. Thx J
160 x 4
11:00 90# PR
:53 sec faster, 2# more than last time #babygainz !! Thx Shea for pushing me on that.
Thank you!!!
Strength – worked ratios off of 395, last round of four at 365.
Metcon- 9:39 rx
Back Squat
5@275
4@320
3@365
2@385
1@405
4@365
failed 3rd rep felt weak on these today
D.T. – 7:04 rx’d
Extra
50-40-30-20-10 double unders
5-4-3-2-1 rope climbs
Strength: 105/125/145/155/165
DT: 15:09
85#
24 second PR
Strength: 80/90/100/105/115/95
DT: 9:22
Started with 60# – dropped to 55#
4:30 class (early morning, long day x 2)
Did all HBBS today for first time in several months.
165×5, 190×4, 215×3, 230×2, 240×1, 260×1, 275×1, 225×4
HBBS PR. Previous was around 225 I think.
D.T.
105#
split jerks instead of push jerks
10:17 PR
Back squats: all LBBS
120/140/157/167/177 I ran out of time & didn’t get set 6.
DT: 10:24 @85#
Outside at 5:30a w/Tanya keeping me from resting too long!
About 30 sec faster & 5 more pounds than last time (Sept 2015).
Pre wod
800m run
Quad stretching
Back Squats
105/115/130/140/145/130
5RFT
16:28
#70
Strength:
Groin muscles were super tight, so went a little light towards the end…
135 x5
175 x4
195 x3
210 x2
205 x2
185 x4
Metcon:
9:05
75# barbell, which was 20# lighter than I *meant* to do. Brain fart. Oh well.
133/153/158/163/168/148
We forgot to put on little 2 pounders
12:39 95# lots of breaks 1:25 PR from 2013 @ 95# but I know I’ve done it Rxd at some point after in the past
All push jerks
4 rds of push jerks unbroken
Bs @ 105/125/145/155/165/4@145
Metcon-13:56 @ 65#
Back Squats:
105/120/135/150/130
DT: 16:32
85#
Yesterday was a real struggle. I wanted to quit and felt like I would NEVER finish. Thanks to Brittany for encouraging me or I probably would have quit!
@home
Strength: 83#/118#/133#/143#/153#/133#
Metcon: 11:55@73#
BS done the next day:
5 @ 275
4 @ 315
3 @ 355
2 @ 375
1 @ 405
4 @ 365
Back Squats
5 reps @ 65%: 85#
4 reps @ 75%: 97#
3 reps @ 85%: 110#
2 reps @ 90%: 117#
1 rep @ 95%: 122#
4 reps @ 80-90%: 110#
Hero: “D.T.”
5 RFT: 11:17 62# (should have tried 65#)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
[…] 5 RFT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Compare to May 24, 2016 […]