SWOD
ME
Clean Pulls
Warm up sets: x3 x3 x2
Work sets: 110%x1 115%x1 120%x1x3
Rest: 3 minute clock
SE
Front Squats
Warm-up sets: x5 x3
Work sets: x6 x6 x6 x6 (sets across)
Rest: 2 minute clock
RE
Three sets of:
DB Bench Press - Max Reps in 20 seconds
superset w/
Strict Ring Toes 2 Bar - 5-15 reps
For bench press, either go heavier and stay w/ 20 sec or stay w/ same weight and go up to 25 sec. Go up in reps for T2B as well.
CWOD
For time:
20 DB Man Makers
1 Man Maker = burpee/squat clean thruster/oh lunge/oh lunge. Men 35#-50#/Women 20#-35#.
Post all results to comments.
10 comments:
Clean pulls: 242, 252, 262x3
Front squats: 220 4x6
DB bench: 50#/25sec: 22, 18, 17
T2rings: 10x3
20 manmakers: 30# 4:58
Corey
Clean pulls: 126, 131, 136
-definitely need some work on those!
Front Squat: 115 @ 4x6
DB Bench Press: 15-13-13
Toes to Ring: 5-5-5
Man Makers of Death: 4:55 @ 20#
Nice job guys!
Clean pulls: 218,220,225x3
Front squats: 198 4x6
DB bench: 50#/20sec: 17, 17, 16
T2rings: 8, 10, 10
20 manmakers: 30# 5:08
I felt much better with clean pulls this week, wasn't doing them great just better than last week.
Jeff
Clean pulls: 142,154,164 x3
Front squats: 152 4x6
DB bench: 30# 15,12,11
T2rings: 8,8,8
20 manmakers: 20# 7:00
Clean pulls- 208, 220, 230 x 3
Front squats- 159 across
DB bench- 50lbs 15,14, 13
T2rings- 11,11, 9
Manmakers- 25lbs 6 min i think... and i may have missed a round.
Managed to go up on everything by a few pounds or reps.
Clean Pulls: 218,228,238x3
Front Squats: 169(2x6),198(2x6)
DB Bench Press: (#45) 17,11,9
T2Rings: 10,7,5
Man Makers - #25 for 10 and #15 for 10
I felt like I had reached failure at #25, so I went down. After I looked at the clock when I finished, I felt pretty disappointed. I shouldn't have given up so easy. I need work on my mental focus...which sucks. How do you train that?
Clean pulls - Worked on form, fixed weight of 121 and 111 lbs
Front Squats: managed to do one full set of 6 @ 151#, my wrist pain is limiting me
DB Bench: 40#, 14/14/7
T2Rings: 5
Manmakers: 10 @ 15#
Clean pulls: 252#, 264#, 279#, 279#, 279#
Front Squats: 191# 6 reps 4 sets. Should have gone heavier
DB bench: 45# 11, 11, 9
T2Rings: 8, 8, 7
Clean pulls: 203,213,223,223,223
Front squat: 154 across
DB bench: 45# 18,15,15
T2R: 5 ish.
Clean Pulls - 131, 136, 141
Front Squats - 115, 115, 115, 115
DB Bench Press - 25# 8, 7, 10
Ring T2B - 5, 5, 5
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