SWOD
ME
Wide Stance Back Squat (low bar position)
Warm-up sets: x5 x3 x2 (x2 if needed)
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets
SE
Split Stance Press (very shallow split)
Warm-up sets: x5 x5 (x5 if needed)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes rest b/w sets
RE
Rope Climbs (full use of legs)
Warm-up sets: 1-3 sets of pulling yourself to a standing position from your back.
Work sets: x6-7 x6-7 x6-7 (scale reps down for less experienced)
CWOD
AMRAP in 1 minute of:
10 Air Squats
50 yard Shuttle Sprint (25 yds & back)
Rest 45 seconds. Repeat cycle 4 times.
Post results to comments.
Take notice of the squat stance below. Replicate.
9 comments:
So far, I am liking the programming!
All weights in kg.
Back Squat wide
warm up: 65,80,100,112
work: 130,140,150,162.5, 165=364lbs
Split stance press:
w-up:30,30,40kg
work: (60kgx6 reps)x3,
last set 60kgx3reps. tough.....
rope climbs x6 x6 x6.
cwod: 1)2rds+4squats,2)2rds+5 squats 3)2rds+3squats 4)2rounds.
Back Squat felt well. could have got a few kg more. hadn't maxed out in a while. Good to see the difference.
Thanks!
WSBS
WU:69x5/88x3/98x2
Working Sets:108/120/130/140/150
Press
WU:44x5/54x5/59x5
Working Sets:
59x6/59x6/59x5/59x5
Rope Climbs
success!
1-3 climbs
2-3 climbs
3-2 climbs
WOD: 2rnds+9squats/2rnds+7squats/2rnds+5squats/2rnds+1squat
backsquat:warmup:74,84,98 worksets:108,120,130,140,150 press:warmup:44,54 worksets:59 rope climbs:worksets 6
Not one to remember, didn't go as planned
Everything is cleaned from the ground
WSBS : 10x70kg, 8x75kg, 6x80kg,4x82.5kg. Not happy with the weight but still got the reps at least.
Press : 6x60kg,6x60kg,5x57.5kg,4x57.5kg. disappointed to say the least.
Don't have a rope so worked on technique at the park, not for time but for form.
21 - 15 - 9 Thick bar dead hang pull ups
18-12-6 pistols with support
SWOD
ME
Wide Stance Back Squat (low bar position)
Warm-up sets: 225x5, 275 x3 315x2
Work sets: 325x1 345x1 355x1 365x1 375x1
SE
Split Stance Press (very shallow split)
Warm-up sets: 95x5 115x5
Work sets: 135x6 135x6 135x6 135x6
RE
SeaSaw Pull Ups with the towel
Warm-up sets: 1-3 sets of pulling yourself to a standing position from your back.
Work sets: 7x7, 7 x7, 7 x7 (7reps of 7 sets) X 3
CWOD: Westside Middle School Thursday XC Practice Workout: (6.5 laps) See: http://jpingel.tumblr.com/
Squat 154x5, 198x3, 264x1, 274x1, 308x1, 328x1, 338x1, 352x1
Press 44x5, 64x5, 74x 5, 88x6, 88x6, 93x6, 93x6
Rope climb: worked climbing up from ground to standing position. Foot injury prohibits jumping.
CWOD: 10 air squats and prowler push work.
Completed the CWOD
2+10 squats, 2 + 9 squats, 2+5 squats, 2+ 7 squats.
Even after a night sleep, legs felt heavy. Good one
Thank you Ricky!
Back Squat
WU 5x154 3x198 2x264
WS 308, 313, 318, 323, 328
Press
WU 5x54 3x64 2x69
WS 88 across
Rope Climbs
4 sets 3-4 climbs each worked on foot lock, getting better
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