SWOD
ME
Floor Press
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets
SE
Thruster Jerks (push jerk the lockout)
Warm-up sets: x5 x3
Work sets: x6 x6 x6 x6 (increase weight - sets across)
Rest time: 2-2.5 minutes b/w sets
RE
Weighted Back Extensions
Warm-up sets: whatever you need to work up to your working weight
Work sets: x15 x15 x15 (same reps - heavier weight)
Rest time: 60 seconds b/w sets
CWOD
7 rounds of:
10 Lateral Plyo Push ups
Pinch Grip Hold w/ Bumper Plates, accumulate 45 seconds
(15kilo-Guys / 10 kilo-Gals plate in each hand for pinch hold)
For the plyo push ups, place a PVC pipe on one side of your push up stance (up near your hands only), touch the chest to the ground, then jump yourself to the other side of the pipe. Repeat. Each way counts as a rep. For the pinch grip holds, if there is a lip on the bumper, don't use it. Only flat fingers count. If you have to put it down, keep track of how long you held it and then pick back up and continue until you hit 45 seconds.
Post all results to comments.
Correct way to do weighted back extensions
Perform the plyo push ups like this but with feet on the ground and a PVC pipe to jump over (oh.. and chest to the ground too)
7 comments:
A tough day some how.
(Ain't we all got 'em.)
Floor press:
warm up w/ 70kg/80kg/90kg
work: 110kg/130kg/135failed/130kg/140kg = 309#
Thruster Jerks. Because of last week thought I could go with 80kg. No way...
warm up:40kg/50kg/60kg
work: 80kgx5/75kgx6/ 75kgx5/70kg x5
Messed up there I guess.
weighted back extensions
45# plate x15 /x15/x15
held the plate behind my head/neck.
CWOD: Did 7 rounds. over 10min~ Someone stopped the online stop watch I was using.
a good one! thank you.
Floor Press
WU 5x110 3x132 2x154
WS 174,184,198,208,218(failed)
Thruster Jerks
WU 5x88 3x110 2x132
WS 132 across
Back Extensions
WU 5x25
WS 70 Across
Not a great one for me.
DB Floor press: 5x3x42.5kg
Thruster Jerks. used 55kg on the 2nd round had to stop, left wrist started to hurt like hell.
Good mornings 3x15x45kg
CWOD: Couldn't even do one rep of push ups felt the wrist again so decided to call it quits.
Not that happy with this one, but we learn from them all.
loor press wu ,44,64,74,79 wsets 84,88,89,93,99 thrusters jerks 68# weighted back ext. 35#
Had to redeem my self, the fact that I didn't do the CWOD bugged me all day.
So @home (hand felt better) with 10kg plates per hand did the CWOD, didn't time it but hack it was a great feeling to know I did it.
Floor Press:
WU: 110, 132, 154
WS: 208, 228, 248, 259, 264(f)
Thruster:
WU: 88, 110, 132
WS: 142 across
Back ext:
3 x 15 with 70#
Floor Press
WU: 33/63/84
93/108/110/110-failed/108
Thrusters
WU:33/63/68
4 rounds of 68#
weighted back extensions
30# DB
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