SWOD
ME
High Bar Back Squat w/ Pause (hard 2 count)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Weighted Kipping Pull ups (no butterfly)
Warm up sets: x3 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets
RE
DB Split Snatch (Single Arm)
Work sets: x12ea x12ea x12ea (heavier than last week)
Rest 1-2 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. Compare to October 5th, 2011.
Post all results to comments.
5 comments:
Squat
185x5
205x5
225x5
245x5
265x5
275x5
290x3
Weighted kipping pullups
91#x6
91#x6
91#x6
91#x6
DB split snatch
80x12each
90x12each 10+2r, 9+1+1+1l
95x12each strap 9+3l
WOD:
Rxd with 70#kb
1=3rounds
2=2rounds
3=2rounds
4=1+8swings 3goblet squats
HBBS
WU
154,242,274
WS
308,318,323fail,318fail,315fail
Strict Pull Ups
Dumbell Rows 50#
Strict Press Empty Bar
HBBS: 252,264,269,274,279(fail)
Weighted Pullups: used 20# vest and 10# DB between my legs
DBSS: used 50# again this week and did 15 reps each arm again. Worked on speed and getting under the DB
Conditioning cycle:
1: two full rounds
2: 1 squat shy of 2 rounds
3: 1 round 8 swings
4: 1 round 8 swings
Grip and back were the limiting factors here.
HBBS:
132
137
142
147
154
Probably should have aimed a little higher on this as it felt really good. Of course, Tara's Herculean lifting makes me want to shoot for more, too!
Kipping pullups:
Just continued to work these.. Feels so close. Damn.
DB Split Snatch:
Used 30# on rounds 1 & 2, then switched to 35# for round 3.
CWOD:
Used 1.25 pd on rounds 1 & 3 and 1.5 pd on rounds 2 & 4.
1 - 2 full rounds
2 - 1 round + 4 swings
3 - 2 full rounds
4 - 1 round + 5 swings
bs with pause: 210,220,225f,220f,220(belt) x 3
weighted pu: 35, 40 x 3
db ss: 50# again but faster this time, felt easier
cwod: 2 rds, 1 rd + 4 gs x 2, 1 rd + 6x kbs
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