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General Fitness 07.06.15

6
Jul

General Fitness 07.06.15

Prep Work2X30

Table top stretch

Couch stretch

Soleus stretch
Back squat

5 @ 70-80%

5 @ 70-80%

3 @ 80-90%

3 @ 80-90%

2 @ 90-98%

2 @ 90-98%

****Note that these percentages will keep you under your old 1RM, If while squatting you are feeling strong in the percentages don’t worry we will be testing soon. Stay hungry!

8 @ 65-75%

8 @ 65-75%
No more than 2-3min of rest in between each set.
B.

Run 1 mile

Rest 3 min
5 Rds for time

5 Pull ups (If possible make these C2B)

10 Push ups

15 Air squats
Rest 3 min

Run 1 mile

Make note of times when finishing both runs+5 rds
Cool Down

Mobility

Post results

7 Responses

  1. BG

    I’m hurting..! Was dragging this am. Long weekend of junk food 🙁
    Back Squats:
    I really don’t remember.
    Started at 195- 255 was the heaviest.
    200×8.
    That was a tough squat cycle.

    WOD:
    1 Mile run. ( I went to the red line for my 2 miles )
    5 rounds
    5 Pull Ups
    10 Push Ups
    15 Squats
    All rounds unbroken.
    1 Mile Run

    Time 25:19
    I did not take the 3 minute rest.
    Just let the clock run.
    It was all I could do to make the last 800 Meters.

    Keep bringing these WOD’s.!
    Good programming

  2. Jim

    For Squats started at 145×5, 165×5, 185×3, 205×3, 215×2, 220×2, 155×8, and 165×8.
    Rowed 2000m instead of running, just kept an easy pace around 2:05. Finished at 8:15.
    For WOD I tried staying up with Irina, that plan didn’t work so well – she’s too stinking fast for me Finished at 6:20.
    Didn’t do last round of rowing.

  3. Hannah

    Back squats:
    5@110
    5@110
    3@130
    3@130
    2@145
    2@145
    8@105
    8@105

    First mile: 8:21
    Wod: 6 min
    Second mile: 9:36

    Legs felt like lead during second mile!!

  4. Tiffany Carley

    Back Squats:
    5 @ 195
    5 @ 195
    3 @ 225
    2 @ 255
    2 @ 255
    8 @ 195
    8 @ 195
    Felt Heavy today so I didn’t do the higher percentages.
    First mile: 11:38
    Wod; 9ish mins maybe?
    Second mile: 12:42 almost died on that one. My legs did not want to move
    Thank you coach for staying after 10 for slow me! 🙂

  5. Vanessa Esquivel

    A. Back squat
    5 @ 70-80% – 140
    5 @ 70-80% – 155
    3 @ 80-90% – 155
    3 @ 80-90% – 165
    2 @ 90-98% – 165 (Failed 175 on the first attempt, which wasn’t even the 180 I had planned to get. Tried again and got 1 rep and failed the second. So dropped it to 165)
    2 @ 90-98% – 165
    8 @ 65-75% – 140
    8 @ 65-75% – 140
    No more than 2-3min of rest in between each set.

    Not today! I usually have everything all planned out before I come in, but I didn’t do that today and I didn’t hit any of my percentages. Next week will be better!

    B.Run 1 mile – 7:06 – I added 1 second because B said I cheated and left early. (:43 PR)

    Rest 3 min

    5 Rds for time
    5 Pull ups (If possible make these C2B)
    10 Push ups
    15 Air squats

    Did this in 5:50, I did C2B pull ups.. Well at least in my head those were C2Bs.

    Rest 3 min

    Run 1 mile – 8:30ish… The clock had restarted when I came back in so I’m not sure of the time but I know I was not close to my first mile.

  6. Will

    Ah squat day!!!

    A.
    Went to the heavy side of the percentages cause my squat has been feeling awesome!!!
    5: 265 (75%)
    5: 280 (80%)
    3: 300 (85%)
    3: 315 (90%)
    2: 335 (95%)
    2: 345 (98%)
    8: 265 (75%)
    8: 265 (75%)

    B.
    1 mile run 13:45, hopefully there is a bright side to heavy lifting and running it’s a slow process but it’ll get better

    Didn’t track time for my 5 rounds

    Second “mile” I did 2k row in 11:34

    I’m gonna destroy my 1 rep I can feel it

  7. Marcos

    Soleus stretch
    Back squat

    5 @ 70-80%-275

    5 @ 70-80%-295

    3 @ 80-90%-315

    3 @ 80-90%-335

    2 @ 90-98%-345

    2 @ 90-98%-345

    ****Note that these percentages will keep you under your old 1RM, If while squatting you are feeling strong in the percentages don’t worry we will be testing soon. Stay hungry!

    8 @ 65-75%-275

    8 @ 65-75%-275
    No more than 2-3min of rest in between each set.
    B.

    Run 1 mile-7:18

    Rest 3 min
    5 Rds for time

    5 Pull ups (If possible make these C2B)

    10 Push ups

    15 Air squats
    3:45 I might of only done 4.. Seems too fast.Went unbroken on everything… Those squats were the hardest part.. C2b felt good
    Rest 3 min

    Run 1 mile-8:45
    Happy with my squats, not what I want to hit bit getting better.. Run still needs to get better.. Overall good day.

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