SWOD
ME
Pause Bench Press (long 2 count)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minute b/w sets
SE
Touch and Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x10 x10 x10 x10
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
5 rounds for time of:
21 Double Unders
9 Chest 2 Bar Pull ups
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11 comments:
Pause Bench P.
warm up:50/60/80
work:100x3/105x3/110x3/115x3/120x3 weight in kg.
touch and go dl's.
work sets:(120x10 reps)3 sets. was too easy went up to 150kgx10. a lot harder.
db bulg. split squats:
used 16kg KB's for the first 2 rounds of 15 each. Third set had to go down to 12kg kb's. I still still feel wed. ;-D
CWOD:
6:49min. made sure each c2b was correct.
P. Bench
240x3, 260x3, 260x3, 260x3, 260x3
Touch and go DL:
295x10, 345x10, 245x10, 275x10
B. Split Squats at 2x60# DB's
3x15each leg, 90sec rest b/w sets.
WOD
Rxd in 4:10
Pause DB Bench Press (long 2 count)
5x5x37.5kg
Touch and Go Dead-lifts 4x120kg
DB Bulgarian Split Squats 3x15x16kg KBs
5 rounds for time of:
21 Double Unders
9 Chest 2 Bar Pull ups
05:38 started breaking pull ups from rd 3, rd 5 was singles. made sure every one counted.
Pause Bench
WU - 64x3 88x2 110x2
120 - 125 - 132 - 137 - 142
my love affair with bench press only deepens.
Deadlift
WU = 88x10 154x8 198x6
4x10 @ 208
a little under 70% of my 1RM, but haven't been working DL in a long time. Just the right weight.
Bulg split squats
25# - 20# - 15#
these make want to throw up.
CWOD
5:12
tough stuff. My conditioning is officially in the toilet.
Pause Bench Press:
98 - 103 - 110 - 115 (failed on 2nd) - 110 (failed on 3rd). Things were humming along nicely until I was informed you aren't allowed to "hover". Damn.
Deadlifts:
152 across. 72.7% of my 1RM
Bulgarian Split Squats:
25s - 15s - 15s
CWOD:
I don't know the time, just a few seconds shy of 6 min, I think. I did lateral jumps x 21 & then 3 kipping "attempts" each round.
Pause BP: 93, 99, 114, 124.
DL: 198 on first two sets which was over ambitious. 184 on last two. Except last set I could only do 8 before my back imploded.
RE: 20, 10, 5
CWOD: Yuck. I made three rounds I think before time. Very very slow moving on the DUs.
pause Bench Press
82-87-92-99-104failed rep 3
Deadlift
165
Bulgarian Split Squat
20-15-10
Pause Bench
WU
88x5 154x3 159x2
WS
164,169,174,179,184
Deadlift
WU
154x9 242x6 264x4
WS
274 Across
B. Split Squat
35's Across
BENCH 154,168,188,198,203X2
DEAD LIFT 198 sets across
Bench: worked up to 203
Deadlift: 264 for all 4 sets
Bulgarian Split Squats: 35# DBs for the first set and 25# for the other two
Conditioning: finished all but 9 pullups in the 6 minute cutoff and then finshed the pullups shortly after.
me: 140,145,150,155,155
se: 220,220,230,240
re: 25's
cwod: 7:25
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