SWOD
ME
High Bar Box Squat w/ Regular Stance (12 inch box)
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets
SE
Strict/Dead-hang Pull ups (throat to bar)
Warm-up sets: x10 kipping swings x8-10 kipping pull ups
Work sets: x6-8 x6-8 x6-8 x6-8
Rest time: 2.5 minutes b/w sets
RE
Two Bar Push Press or Push Jerk (see pic below)
Warm-up sets: x10 empty bar x5 w/ weight
Work sets: max reps in 30 seconds x 3 (same weight as last week)
Rest time: 2 minutes b/w sets
CWOD
AMRAP in 90 seconds
8 Kettlebell Swings, 2/1.5 pood
8 Goblet Squats
Rest 1 minute. Repeat cycle 4 times.
Post all results to comments.
8 comments:
Fighting a bad food poisoning for the last couple of days, bummed that I cannot train.
Will join back next week, need the rest. :(.
ME
High Bar Box Squat w/ Regular Stance (12 inch box)
Warm-up sets: 225x5 275x3 285x2
Work sets: 295x1 305x1 315x1 320x1 325x1 (Uggh!! Last two were killer!)
SE
Strict/Dead-hang Pull ups (throat to bar)
Warm-up sets: x10 kipping swings x8-10 kipping pull ups
Work sets: x8 x8 x8 x8
RE
Two Bar Push Press or Push Jerk
Warm-up sets: x10 empty bar x5 w/ weight
Work sets: max reps in 30 seconds x 3 (35lbs on each) 30,30,30
CWOD
AMRAP in 90 seconds
8 Kettlebell Swings, 2pood
8 Goblet Squats
(152 reps) Much Harder than it sounded!
Hey Zvi! Get well soon!
yesterdays work!
high bar box squats:
warm up: 60/65/80/100kg
work:120/130/140/145/150
strict pull ups:6/7/6/6
2 bar push press with 20kg on each bar.
20kg=44.....#'s
30/21/20.
cwod: 2rds+8reps/ 3rounds/ 2rds+3reps/2rds+6reps
Had 3hrs of sleep tuesday night felt really sluggish during yesterday's training. Yet still, the cwod was very interesting. It was amazing to see how shot my legs were.
Thanks!
Ready for tomorrow.
Squat
WU: 154 x 3, 198 x 3, 220 x 2
WS: 242 x1, 264 x 1, 274 x 1, 279 x 1 (fail), 264 x 2
Pull ups
WU: kipping swings and pull ups
WS: 4 sets of 8 with 20# vest
2BPP
WU: bars and 22#'s x 5
WS: 27, 31, 31 with 22# on each bar
CWOD
Brutal, swings are not my specialty, got just over two cycles in each of the four rounds
HBBS
WU 5x154 3x198 2x264
WS 274,284,308,313(fail),289x2(got the neg. of the 3rd)made some mathmetical errors on this one but still had fun.
Pull Ups
6 Strict, 5 Strict 1 Assisted, 4 Strict 2 Assisted, 3 Strict 3 Assistend
TBPP
WS 29,27,25
hb back squat 53,789,99,109 worksets:119,134,141,151 failed,141x3 pullups 6, only 5 on last set, pp 88#
box back squat
WU: 44/64/88/110
working sets:
120/125/130/137/142
pull ups: 2 reds and a yellow for my feet 6/6/6/6
2 bar push press
20/21/20
HBBS
WU 5x154 3x198 2x264
WS 284,298,308,318,328
pu
4 sets of 6 with 20 pound vest
2 bar push press
29, 27, 24
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