SWOD
ME
Dead-lift from Pins (upper third shin)
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Sumo Squat (low bar, wide stance)
Warm-up sets: x10 EB, x5, x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets
RE
DB's Touching Standing Press x15
ss w/
Weighted Back Extensions x15
Three sets w/ 1 minute rest b/w sets
CWOD
Four rounds for time of:
10 Snatch Balance, 115#/77#
Bear Crawl, 120 feet
Post all results to comments.
8 comments:
DL off 45bumbers.
385x2, 405x3, 355x3, 355x3, 355x3
Sumo squat:
4x8@205lbs
Standing DB press
Weighted back ext.
All three rds at 2x40# DB and 4xred bands on GHD
WOD:
Rxd 7:04
Then mainsite wod from a couple days ago.
5rds
5 hanging ring extensions r/l 1
5forward rolls
5backward rolls
10 sotts press @45#bar
Rxd
6:54
deadlift
warm up: 80/100/120
work: 160,170,180190 and 200kg x3.
sumo squats:
warm up: 70/100
work: 120kg x 8 reps for 3 sets. failed on 4th set.
RE: db press w/16kgea ss/w 20kg back ext. 3 sets.
cwod: didn't have time to finish. Hamstrings were shot after the sumo squats anyways.
Dl from pins
220 - 242 - 257 - 269 - 279
Had hoped for more, but happy with how my form shaped up by the end. Needed to clean up my deadlidt, so this felt like a good start.
Sumo squat
132x8x4
thought I might have gone a little light until Ricky fixed my form befor tthe3rd set. Tricky Ricky, indeed.
Press/"back" (HIP) extensions
25#s/35#
25# presses felt just right - really hard the last five reps each set. 35# HE got easier each set. Could have done 40 the 2nd and 3rd.
CWOD
DNF in the 8:00 cutoff. Had just put my hands down for the last bear crawl. Felt great until the 4th round of snatch balance - back tightened up and had to break them up 5/5. Wrist and shoulder behaved rather well by the end of the 2nd round.
Tough night, but in a fun way.
Deadlift
WU
5x154 5x264 5x308
WS
318,328,338,348,352
Sumo Squat
WU
5x154 5x198
WS
208 Across
DB Press, Back Ext.
DB 40, Back 50 Across
Dead-lift from Pins:
184-189-198-208-218
Sumo squat:
125 across
DB's touching standing press:
20#ers
Back extentions:
1st round with 20#, but used 15# for rounds 2 & 3. Thank you to Ricky for the tip about turning toes out as the quad "issue" was perhaps the single most painful thing I have ever experienced... until I rolled them out after class. I might have to make it a goal to be able to roll out the quads without tears.
CWOD:
1 snatch balance into the 4th round, using 53#. This actually felt pretty good & shoulda gotten further. Next time.
Deadlift: 284,296,308,338,352
Sumo Squat: 198 accross
DB Press: 40's
Back Extension: 35# DB
Conditioning: got through 2 rounds and 10 snatch balances in 8 minutes.
Dead lif from pins: 220, 242, 264, 284, 308, 318,
Sumo Squat 154 accross
db press: 30
back ext: no Weight
DL: 290,310,320,310,300
first time doing these and i underestimated them. normal DL max is 3355
sumo squat: 130 x 3, 140 x 1
rt groin feels vulnerable on wide stance squats so took it slow and easy and concentrated on form
DB press: 30,30,30(broken)
BE: 12# x 3
cwod: 17:40
snatch balance: 8+2,6+4,5+5,5+4+1
i know you us to stop at 6 mins or so, but its not in my DNA. tough on shoulders.
thanks for the program
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