SWOD
ME
Press
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Hang Power Clean
Warm-up sets: x5 x3 x2
Work sets: x4 x4 x4 x4 (sets across, heavy)
Rest time: 2 minutes b/w sets
RE
24" Box Step ups (Empty Bar)
Warm-up sets: body-weight step ups x5 ea leg
Work sets: (max reps in 30 seconds) x 3
Conditioning
Six rounds for max reps:
Double Unders, 30 seconds
Rest 15 seconds
Push ups, 30 seconds
Rest 15 seconds
Minimal resting during push ups. Scale immediately and keep going.
Post all results to comments.
10 comments:
Did this at the JCC between swim lessons. As usual, no competition for the rack or any weights over 8#. Another perk: no chalk buckets for people to put in my way. :)
Press
75 - 80 - 85 - 90 - 95
The last set felt strong. I think the gymnastics work (and the Americano I had this morning) is paying off. Who needs to fit in sleeves anyways?
Hang power clean
130x4X4
The bars at the J suck hard. Made these much harder and heavier than they should have been. Probably could have done 135 here - would have shot for 145ish on CFO's bars.
Why am I writing so much, you ask? Because I get bored between sets. The only person here I know well enough to heckle only works out in front of the mirror. I try not to go over there.
Have to use my phone's timer for the last 2, so I'll post those in a few.
Press
WU
5x65 3x75 2x88
WS
98,103,108,113,118(1, then fail)
HPC
WU
4x154 3x198 2x208
WS
220 Across
Box Step Ups
12,11,11
Stepups
12 - 12 - 13
CWOD
only had time for 3 cycles. Didn't realize how late it was till the 2nd cycle, or I would have saved for later. Either way it sucked.
46/23 - 36/16 - 44/13
pushups crashed right away. 1st round I scaled to the knees after 7, 2nd round after 4, and all the way through #3. tripped once during 2nd DUs.
Press:In Kg
warm up:35,40 and 50
work:65,70,75,76 and 77.5= 171#
Hang Power Clean:In Kg.
warm up: 40,50,60
work: (90Kgx4)x4 tough but clean.
RE: 24" Box Step Ups With Bar:
15 seconds rest between sets.
32 total reps
Conditioning:
6rds of:
DU's 30 sec.
15 sec. rest
Push Ups:30 sec.
15 sec rest.
total reps 386. first round was
77reps
Nice programm today!
ME:
93# on 4th set. 5th set I failed after 1 rep at 98#
SE:
121. Was a bit too easy.
RE:
7, 9, 10
CWOD:
Lost count. worst round of DUs 10 / worst round of pushups 8.
ME:
69, 74, 79, & then failed on rep two of 84 both 4th & 5th rounds. Was a little too ambitious on this, me thinks.
SE:
121, sets across. first round was the worst. Can really tell when I do this correctly...feels almost light. Need to work on consistency, since I know I can do it now.
RE:
6, 8, 8
Conditioning:
Don't have consistent double-unders so did lateral jumps over 2 2-boards, then did elevated push-ups. Used 6th small hole from the bottom.
54, 17
45, 15
44, 14
38, 13
36, 12
38, 11
ME Press: 137, 142, 147, 152, 157 (missed 3rd rep)
SE Power Clean: 174 across - was hesitant to even go this high due to my ankle. The last few reps got tough but I was happy I got through them with minimal pain.
RE Step Ups: didn't count for some reason but I focused on full extension before setting my other foot down. I know I got at least 5 each leg each set.
Conditioning: 265 DUs and 94 pushups - total of 359. I did somewhere between 30 and 40 real push ups and the rest from my knees to try to keep moving
I am excited to have very minimal leg soreness tomorrow but the abilty of being able to raise my arms above my shoulders is doubtful.
I am loving strength class and I am even more excited to say that most of the time I am experiencing very little ankle pain at all! The only thing that seems to bother it are the O-lifts and I feel that will go away as the next few weeks go by.
ME
65-70-75-80/failed-75/missed rep 3
SE
126# across
RE
4-8-8
Press:
65kg,65kg,65kg,67.5kgx2,65kgx2
Hang Power Clean: 4x70kg
RE: 24" Box Step Ups With Bar:
30 reps
Conditioning: 278 reps, not a great day for DUs.
me: 90,100,110,120,120
felt decent, 3RM pr is 125
se: 180,180,190,190
felt good, maybe 200 x 4 next time
re: 10 x 3
coupled this with atlas stone shouldering @ 125# max reps in 30 secs. 2,4,4 (comp coming up will have these)
metcon: du: 49,27,26,26,23,27
weakness of mine
pu: 17,13,11,10,11,11
always hard
fun day
thanks
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