SWOD
ME
Front Squat
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minute clock
SE
Bench Press
Warm-up sets: x5 x5 x3
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minute clock
RE
DB Single Arm Power Snatch
Work sets: 3x6 each arm
Rest time: 90 second clock
CWOD
Max cals on the rower in 60 seconds (damper at 10)
followed immediately by
Prowler Sprint, 30 yards
Repeat sequence 3 times.
Post all results to comments.
9 comments:
Frobt sq- 164, 174, 184, 189, 198
Bench- 174 x 8, all 4 rounds
DB snatch- played around with 40 and 45 lbs
Good job to everyone on the prowler push.
Front squat - 164#(3),174#(3),184#(2),174#(2),164#(3)
Bench press - 98# 8 reps 4 rounds
DB Single Arm Snatch - 45# 6 reps 3 rounds each arm
Rowing - 24 calories, 20 calories
Front Squat: 108-115-120-130-135(1 rep)
Bench Press: 74#
DB Snatch: 25-30-35
Forgot to look at the calories during my mental preparation for the prowler :)
That was some good prowling, folks!
Front squat - 164, 174, 184, 198, 208
Bench press - 138,138, 138 (5), 110 (7)
I'm beginning to learn the ME lift is about planning for the fourth set, not the first...
DB Single Arm Snatch - 30 for 6 reps, 3 rounds each arm. Had never snatched before so still getting used to form
Rowing - ~10 cal, could have done way better
Prowler: 118 lbs for 30 yards. Successfully completed but threw up after. Winning.
Front Squat - 230, 235, 242, 252, 264(got 1, missed 2nd)
Bench Press - 208 across (missed last rep on last set)
DB Single Arm Power Snatch - 50# I feel like I understand the movement better now. Hopefully I can translate that to barbell snatch
Row/Prowler- 31 cal, 25 cal.
Front Squat - 108, 115, 120, 125, 130
Bench Press - 65 across
DB Single Arm Power Snatch - 20, 25, 25
Row/Prowler - 15, 13 calories
Front Squat: 174,198,213,230,240
Bench Press: 137 (missed number 8 on last set)
DB Single Arm Power Snatch - 45
Row/Prowler - 26/25 calories
Wow, first time doing prowlers. I think I found my new favorite source of pain!
Front squat: 154,164,174,179,154
Bench: 132 across
DB snatch: 45
Row/Prowler: 25/19 cals
Front squat: 208 x3, 220 x3, 225 x3, 230 x3, 235 x2
Bench: 132 x8, 132 x8, 132 x7, 132 x3. This felt like the right until rep 5 on the third set at that point I knew I was in trouble.
DB single arm power snatch 40, 40, 45
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