Call Us: (509) 895-5624

General Fitness 06.29.15

29
Jun

General Fitness 06.29.15

Prep WorkPrep Work

2X30

Table top stretch

Couch sretch

Soleus stretch
WOD

A.

Back squat

5 @ 70%

5 @ 80%

3 @ 85%

2 @ 90%

2 @ 95%

8 @ 70%

8 @ 70%

Keep rest breaks under 2 min
B.

5 Rds rds for time

400M Run

8/5 False grip ring strict pull ups

****If strict ring pull ups are not happening modify to strict pull ups or assisted.
ACC Work

3XMax hollow hold
Cool Down

Mobility

Post results

8 Responses

  1. BG

    Good gravy that felt Great.!!
    Squats Cycle Is Lovley! Liking it.
    5×195
    5×220
    2×250
    2×260
    2×8 @ 195.
    Those got real!
    Thx 2 My BFF for the push.

    5 rounds of-
    400 M Run
    8 False Grip Ring Pull Ups
    4×4
    4×4
    3-3-2
    3-3-2
    3-3-2
    Last two sets probably had a little kip to it.
    Overall good WOD.

    Happy Monday

  2. Jim

    Did Back Squats for the 1st time in a super long time. Stayed very light working on form. Started at 135, 165, 185, 195, 205, & 215.
    Rode Air Dyne did a combo of sprints and moderate fast for 5 rounds, got pretty tired by the 5th round.
    Ring Pull-ups were good, had a similar rep scheme as BG.

    Good Monday workout!

  3. Rachel Kruger

    Back Squat felt good. I’m feeling a new PR in my near future.
    135
    150
    160
    170
    185
    135
    135

    WOD was good, the false grip was hard for me to hold, but I’ll get there.

  4. Pam R

    Back squats…wasn’t exactly sure of my max weight
    5 x 70
    5 x 80
    3 x 85
    2 x 135 X2
    8 x 95 X2
    So I started a little conservative….now I know!

    Running felt very hard…wanted to blame the heat but I think it was the squats…Great Combo!!!
    And I really liked the 3 stretches prior to WOD.

  5. Back squat

    5 -275

    5 -295

    3 -315

    2 -325

    2 -325

    8 -275

    8 -275

    under 2 min rest made this a lot harder….
    B.

    5 Rds rds for time

    400M Run

    8 false grip pull ups
    4-4
    4-4
    2-2-2-2
    4-4
    3-3-2

    14:16

    3XMax hollow hold
    50, rested 90 sec, 25 sec rested 1 min, 25 sec.

  6. Vanessa Esquivel

    A.Back squat
    5 @ 70% – 130
    5 @ 80% – 150
    3 @ 85% – 160
    2 @ 90% – 170
    2 @ 95% – 180, failed 2nd rep 🙁
    8 @ 70% – 130
    8 @ 70% – 130

    B. 5 Rds rds for time
    400M Run
    5 strict pull ups w thick red band
    16-17 minutes, runs were under 2 minutes each. Less than 1 minute rest except for the first rest.

  7. Will

    Today was much better. I hydrated more so that might have helped HA!

    A:
    70%: 245 x5
    80%: 280 x5
    85%: 300 x3
    90%: 315 x2
    95%: 335 x2
    70%: 245 x8
    70%: 245 x8

    95% felt real light. Just have to take my mind out of the equation and it happens.

    WOD:
    I didn’t really take times just wanted to do the work cause my legs are so wrecked after squats like that and my right calf was on my mind the whole time. Running has never been my strong suit but practice practice practice!!!

  8. Tanya GL

    Back squat

    5 @ 70%-155

    5 @ 80%-175

    3 @ 85%-190

    2 @ 90%-200

    2 @ 95%-215

    8 @ 70%-160

    8 @ 70%-160

    Keep rest breaks under 2 min

    The first couple of sets my legs were tight and I wasn’t sure I was going to make it through, but they loosened up and the weight actually felt better than last week.

    B.

    5 Rds rds for time-18:35

    400M Run

    8/5 False grip ring strict pull ups (First round did false grip rows then Brenden told me to do strict pu’s so did those. Made it through the first round and then used the small red band for the other 4. My should has been bothering me some, not sure it was happy about the pu’s.)

    ****If strict ring pull ups are not happening modify to strict pull ups or assisted.
    ACC Work

Leave a Reply