SWOD
ME
Front Squats
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Bent Over Row
Warm-up sets: as needed up to 3 sets
Work sets: x7 x7 x7 x7 (sets across)
Rest time: 2 minutes b/w sets
RE
Kettlebell Cleans x20 ea arm (same weight as last week)
superset w/
Manual Hamstring Curls x15 ea leg
Three sets
CWOD
AMRAP in 1 minute of:
5 Box Jumps, 24 inch box
2 Max Effort Broad Jumps
Try for at least 6 to 8 feet but ideally, as far as you can.
Rest 1 minute. Repeat cycle 6 times.
Post all results to comments.
6 comments:
Front squat
142- 152 -157 - 162 - 172
These felt awesome, apart from a little funny business in my left knee. Pr? I'll double check and update.
B.O. rows
132 x 7 4
Cleans/hamstring curls
1.5 pood
CWOD
3 & 3 box
3 & 5 box
3 & 1 broad
3 & 5 box
4 & 1 box
4 & 2 box
fun one!!
And thanks for the goodies, Jenn! I'll be your taste tester any time. And I'll eat your frosting.
Aaaaand, PR is confirmed. Old 1RM was 169#. From the OHS-FS-BS day a few months ago. And I think I had a few more pounds in me today - even with my jankety knee.
Front squats:
125-132-137-147-152 (6# PR)
Bent over rows:
120# across
Again used 1.5 pd for kettlebell cleans. These are a little tricky. 1 pd, too light - 1.5 pd, questionable. However, they did feel better than last week..grip was more of an issue than anything else.
CWOD:
1st: 2 rd + 2 box jumps
2nd: 2 rd + 4 box jumps
3rd-5th: 2 rd + 5 box jumps
6th: 2 rd + 4 box jumps
I want to be able to say I'm upset about this, but I really haven't been working on box jumps all that much and they are what held me up here. Sooo...
CONGRATULATIONS! to Addi on the PR. Did you really increase your aerodynamicness THAT much on the CWOD in the 5th & 6th rounds??!? Not that I plan to try that method, but still I am very impressed.
And, you are most welcome for the treats. Anytime!
front squats
110-120-132-142-147failed
Bent Rows
110 across
KB
1 pood
Cwod
round 1: 1 rep short of 3x
round 2: 3x
round 3: 3x+2jumps
round 4: 3x+2jumps
round 5: 3x+1jump
round 6: 3x+1jump
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