SWOD
ME
Pause Bench Press (long 2 count)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minute b/w sets
SE
Touch and Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x8 x8 x8 x8 (sets across - big jump)
Rest time: 2.5 minutes b/w sets
RE
DB Bulgarian Split Squats
Work sets: x15ea leg x 3 sets
Rest time: 1.5 minutes b/w sets
CWOD
Three rounds, each for time of:
500 Meter Row
Rest 2 minutes
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7 comments:
It's been a hectic week,had to spread the sessions. So sorry for not posting earlier.
Pause DB Bench Press (long 2 count)
5x5x37.5kg
Rest time: 3 minute b/w sets
Touch and Go Dead-lifts (minimal bounce) 4x8x135kg
DB Bulgarian Split Squats
3x15x16kg kbs
Three rounds, each for time of:
50 SDHP with 24kg KB
Rest 2 minutes
AVG 1:25 per rd!
Bench:
245x1, 265x1, 280x1
DL: 225x5, 295x5, 345x3, 365x3, 385x2, 405x1
Speed DL 10x2@315#, rest 30 sec between sets.
Bulg. Split sq:
1rd 2x70#=15
2nd 2x70#=15
3rd 2x70#= 15
90sec rest between sets.
WOD the day before: mainsite Santora
Rxd 173reps
Pause bench
125 - 137 - 147 - 154 - 164 (bench pr)
Deadlift
225 x 8 x 4
Bulg split squats
30 - 25 - quit after the 2nd one
the lower back was screaming from the dls and when I could barely carry the dbs back to switch weights, I decided it was probably smart to be done.
Rows
1:58, 1:56, 1:56
was backing off to baby the back, but these were still tough. I thought I was going to be sick halfway through the last one.
Pause Bench Press:
98 - 103 - 110 - 115 - 120
Deadlifts:
174 across
Bulgarian Split Squats:
30#
20#
20#
CWOD:
1:52
1:57
1:59
Was pretty excited about rowing, but this did not live up to my expectations.
Afterwards sorta felt like prowler flu...is there such thing as rower flu?
Bench Press
WU
110x5 132x3 169x2
WS
174,189,208,118,123(fail)
Deadlift
WU
5x154 5x264 4x284
WS
299 Across
Split Squat
40 Across
Pause Bench: 203,208,213,223,233
Deadlift: 284 x 8 x 4
Split Squats: used a 25# and a 30# DB x 15 x 3 each leg
500m rows: 1:49, 1:51, 1:50
Pause Bench: 87-92-99-104-109
Deadlift: 175 across
Split Squats: 25-20-15
rows: 1:58-1:59-2:01
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