SWOD
ME
Dead-lift
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sest
SE
Front Squat
Warm-up sets: x5 x5 (an extra x5 if needed)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets
RE
3 sets of:
x15-30 unbroken push ups (Tempo: 2/0/2)
superset w/
x10-15 unbroken ring rows (Tempo: 2/0/2)
Rest time: 1 minute b/w sets
CWOD
AMRAP in 7 minutes of:
10 Power Cleans, 95#/65#
10 Box Jumps, 24 inch box
Notes: For dead-lift, you will want to try and pr but don't worry if you don't. So long as you struggled to pick up that last rep, we're all good. For the front squat, make a significant jump from last week's weight. You really want to test that threshold this week.
Post results to comments.
12 comments:
I can't wait to start hitting the big weights! I want to go today but after FGB and the 10K yesterday my body says rest.
I will work on mobility and gymnastics today and will do the Strength Development workouts Tues, Thursday, Sat.
One question? (Tempo: 2/0/2) I'm not sure what that means?
ME : as before went with higher reps
6x110kg, 6x110kg, 6x120kg, 5x120kg, 3x125kg
SE : 4x6x65kg
RE : 20/15, 15/14, 13/12
CWOD : did this one with a 40kg sand bag, was tough. got 3 rds and 5 cleans.
BTW sand bag cleans + no shirt = no chest hair ! ouch !
Keep up the good work Ricky!
Ricky,
I was unable to do three sets of 15 push ups unbroken. When something like that comes up in RE should I scale it down to sets that I can complete, or on the third set go until failure?
Robert
Deadlift
WU 5x154 3x220 2x264
WS 308,327,343,357,377(fail) got it off the ground a fair distance but no go, I have done 372 before with a belt.
Front Squat
WU 5x154 3x198 2x220
WS 220 Across failed last rep of last set, elbows dropped and bar fell tried holding on as long as I could.
RE
PU 15(5 from knees), 15(5 from knees) 15 (10 from knees)
RR 12 Across
Deadlift
WU 5 x 154 3x220 2 x264
WS 308, 352, 394, 414 (fail), 404
Front squat
WU 5xbar; 3x 132, 2x 154
WS 4 sets of 5 at 154, used towels to assist grip on first three sets, crossed arms for 4th set. 4th set felt the strongest as I struggled with the feel of the towels.
RE
PU 15 unbroken, 15 (10 unbroken, rest, 5 unbroken) 15 (5 unbroken,rest, 5 unbroken, rest, 5 from knees)
RR 8 across
deadlifts:109,176,196 worksets:206,213,223,225,235 frontsquat:44,93 worksets:108 re:15-15,12-12,12-12
almost forgot to post my scores.
DL:warm up: 90, 120
work sets: 150,165,175,185,190,205 kg
Frontsquat:60,70,80 worksets( 100 kg x6) x4
Pushups / Ringrows: 30,15/25,15/15,10 tough!
amrap: 5 rounds + 4PC.
Was really beat after the front squats and RE. Thanks!
Did dead lift with Josh again, nice work man! Stayed at the same warm up and work sets as he did, since I haven't done a whole lot of dead lifts in my career :)
WU 5x154 3x220 2x264
WS 308,327,343,357,377 - 377 felt good, but I lifted my hips a little early, need to work on that.
Front squat (got my own weight rack for this one!)
WU: Bar x 5, 132 x 4, 198 x 3
WS: 208 for all four sets, honestly felt really good, and I think it was a little too light. I think 220 would have been just right to struggle through all 4 sets, but be able to complete them all.
Push ups: 25, 22, 20
Rows: 15, 15, 15
Metcon: Turned out to be harder than I had thought, but any metcon after all that work would be tough.
Great work everyone!
It felt great to push myself and lift the heavy deadlift. I should have loaded a bit more on the end to go for my max.
SWOD
Dead-lift
Warm-up sets: 225x5 275x3 315x2
Work sets: 335x1 365x1 384x1 405x1 415x1
SE
Front Squat
Warm-up sets: 185x5
Work sets: 225x6 225x6 225x6 225x6
RE
3 sets of: unbroken push ups superset unbroken ring rows
30/22,30/17,22/15
CWOD
AMRAP in 7 minutes of:
10 Power Cleans, 95#/65#
10 Box Jumps, 24 inch box
(7 Rounds)
Deadliest
Warm up: 154x5, 264x3, 330x2
Work sets: 374, 394, 418, 428, 440
Front squat
Warm up: 154x5, 198x3, 220x2
Work sets: 220x6
Push ups: 15, 15, 20
Ring rows: 12, 10, 10
DL
Warm up 5/3/2: 132-154-198
Work sets: 218-230-242-252-264(PR)
Squat
Warm up 3/3/3: 88-98-110
Work sets: 115
Push Ups: 17-15-15
Rows: 11-14-11
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