SWOD
ME
Box Squat (16" inch box)
Warm-up sets: (x5) x5 x3 x3
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minutes b/w sets
SE
Narrow Grip Bench Press (index finger on smooth)
Warm-up sets: x5 x5 (x3)
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets
RE
Complete 3 rounds of the following sequence:
Lying Face Up Rope Pull to Standing Position - Max Reps in 60 seconds
superset w/
Partner Hamstring Drops x 15
Rest up to 60 seconds between rounds
Conditioning
Partner with someone and complete the following (alternating):
500 meter row
400 meter row
300 meter row
200 meter row
100 meter row
Team with fastest time wins. If you're on your own, rest as long as it took you to row before rowing again.
Post all results to comments.
Fast forward to 5:05 and watch from there. This is important. Don't come to class or the gym unprepared.
10 comments:
Box Squats:
warm up:60x5,80x5,11x3,110x3,110x3
work:120x3,125x3,127.5x3,130x3, 132.5x3
all weights in Kg.
Narrow grip bench press:
warm up 50x5, 70x5, 85x3
work 90kg x8 reps all sets across
RE: lying rope pull to stand pos. and hamstring drops:
8 and 15, 7 and 15, 8 and 15
conditioning:
row: 1:40, 1:20, 0:59, 0:39, 0:17
still sore from monday. ;-D
Have a nice evening!
176 final set box squat.
108 bench
RE : ouch. Did 3 rope climbs each round.
Box squat
115 - 125 - 142 - 159 - 176
should have jumped bigger earlier - I left a lot on the table here, but was able to really focus on the form.
Bench
110x8X4
Hamstring drops/rope pulls
15/5.5
15/6
15/7
Reba and Jenn crushed those rows. Hot damn.
ME:
110, 125, 132, 142, 152
SE:
used 103
failed on rep 6 in round 1 and rep 8 in round 4. got through rounds 2 & 3 ok, though.
RE:
5 climbs each round
Box Squat
WU
5x142 3x176 2x198
WS
220,242,264,274,289
Narrow Bench Press
WU
5x110 3x132 2x176
WS
154 Across
Rope Pulls
4.5,6,6
Box Squat: 198, 208, 220, 230, 235
Bench: 186 - only got 6 reps on the 3rd set and 5 reps on the 4th set
Rope Pulls: 5.5, 5, 5
ME
Box Squat
103-110-120-132-142
SE
Bench
93-88-88-88
RE
Rope pulls
5-5-5
Box Squats: Storm got the electricity in the gym go out, only got to finish the warmup. It was 3 reps with 110kg, felt great.
Narrow grip bench press: Subbed at home with 4x8x22.5kg DB spoon press.
RE: lying rope pull to stand pos. and hamstring drops:
Subbed towel pull ups, got 15,13,11
conditioning:
No rower so 50,40,30,20,10 SDHP with a 24kg KB.
1:25, 1:08, 53, 34 , 18
Will Do the box squats on Sunday at the gym.
Box squats done
3x110kg, 2x120kg, 3x110kg, 3x112.5kg, 3x115kg.
Got to cocky with the 120, should have progressed to it accordingly.
ME: 170, 180, 190, 195, 200
first time doing these correctly, with such a wide stance, harder than expected
SE: 120 x 2, 130 x 2
started to light
RE: rope pulls - 12,11,10
hs drops- done. 1st time, liked em
metcon: subbed with airdyne - comp coming up that will have this so needed the work
thanks,
luke
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