Friday, March 2, 2012
SWOD
ME
Power Clean Complex (Floor/Knee/Mid-thigh)
Warm-up sets: 2-3 sets
Work sets: 5 sets (increase weight each time)
Rest time: 3 minutes b/w sets
SE
Low Bar Back Squat
Warm-up sets: x3 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minute clock
RE
Dips
Warm-up sets: 2 sets of a few reps
Work sets: Max reps in 25 seconds x 3
Rest time: 1 minute b/w sets
CWOD
Repeat Monday's Conditioning WOD
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4 comments:
PC Complex- 186, 191, 198, 203 (missed 2nd rep), 203
Low Bar Back Squat- 284 across
Dips- 16, 13, 14
Games Workout 12.2- 55 reps
Power Clean Complex - 115,120,130,137,137
Low Bar Back Squat - 174
Dips - 7,9,10 (all negatives)
Power Clean Complex: 154,169,174,184 (missed 2nd rep), 184 (missed 2nd rep)
Low Bar Back Squat: 264
Dips: 12, (changed position so shoulders aren't forward) 8, 6
No CWOD
Power Clean Complex: 169, 186, 198, 208, 218
Low Bar Back Squat: 213. Should have gone 20 to three pounds heavier. 198 felt heavy last time, but 213 felt light.
Dips: 18, 13, 11
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