SWOD
ME
Floor Press
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Thruster Jerks (push jerk the lockout)
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8
Rest time: 2 minutes b/w sets
RE
Weighted Back Extensions
Work sets: x15 x15 x15
Rest time: 1-1.5 minutes b/w sets
CWOD
DB Press Max reps in 90 seconds (50#/35#)
Rest 1 minute
DB Renegade Rows Max reps in 90 seconds (50#35#)
Post all results to comments.
DB Renegade Rows (minus the heavy breathing, wtf?)
8 comments:
Nice!
floor press:
work sets:110/120/130x2/125x3=276#'s
thruster w/jerk:
work sets:(60kg x 8)x4 sets
Back extensions: (20kg x15)3sets
cwod: 11 press and 30 renegade rows with 24kg db's for each arm.
Just out of curiousity, how do you guys warm up?
Thanks!
Floor Press
Work sets: 225x3 245x3 255x3 265x3 270x3
SE
Thruster Jerks
Work sets: 145x8 155x8 155x8 165x8
RE
Weighted Back Extensions(Bar 185lbs)
Work sets: x15 x15 x15
CWOD
DB Press Max reps in 90 seconds (40lbs) 30reps
Rest 1 minute
DB Renegade Rows Max reps in 90 seconds (40lbs) 50reps
floor press
WU:44/54/69
WS:93/93/98*2 failed 3rd rep/96/98
thruster
63 for 4 rounds
DB press 15#
renegade 15#
Floor Press
WU 110x5 132x3 176x2
WS 186,196,203(fail 3rd rep),203(fail 3rd rep),196
Thruster Jerk
WU 88x5 110x3 132x2
WS 110 across
Weighted Back Extensions
1.5 pood across
DB Floor Presses 5x5 40kg across.
Thurster Jerk (forgot the rep scheme) 4x6x50kg across
Good morning 3x15x30kg
Cwod press 22.5kg DB 15 reps
Reneged rows 17.5kg 20 reps
@ Rob - For warmups I use a BJJ warm-up routine, mixing different moves that will attack all joints.
press 33,44,54,64,worksets 69,74,79,79,80,, thrusters jerks 63# extensions 30# DB press 25# 15reps renegade 25#14reps
Press
WU: 110, 132, 154
WS: 198 x 3, 208 x 3, 220 x 3, 235 x 3, 245 x 2
Thruster:
WU: 88, 110, 132
WS: 132 x 8 HARD!
Back Ext.
15 x 3 with 50#
Metcon:
18 press with 50#
30 rows with 50#
this day was brutal, I'll have to do Mondays at 24 hr. Have to work the other job Monday night.
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