14
Sep
General Fitness 09.15.14
Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch
Strength
Back squat
5@ 70%
5@ 75%
4@ 80%
3@ 85%
3@ 90%
2@ 95-100%%
2-4 Reps at 80-90%
2-4 Reps at 80-90%
**** No more than 2 min rest in between sets, come prepared with your percentages for class.
WOD
LVL One
2K Row
30 KB Push press 53/35
30 Pull ups
For time-Pace this workout to finish as fast as possible, don’t burn out to soon.
LVL Two
2K Row
30 DB KB Thrusters 53/35
10 Muscle ups/Bar muscle ups
For time-Pace this workout to finish as fast as possible, don’t burn out to soon.
Cool Down
Mobility
Post results
I kept my squats light today due to hurting my back last week worked at 115 & 135 and really focussed on form.
For the WOD I did Level 1 finished in 13:42. Row 2000m @ 8:04, for DB KB presses tried 44s but back wasn’t having it, dropped to 35s, then 30 pull-ups. Good Monday workout.
Warm up felt good.
Did box Squats for the Back Squat portion went off 305 percentages.
finished with 2×305 did not do the next portion I was running out of time.
Wod: biceps started to cramp up half way through the row.
53# kb push press
did 1 muscle up on rings then failed 2nd attempt did 15 pull ups then did 4 more bar muscle ups. 🙂 I know … I know 🙂
5 @125
5@135
4@145
3@155
3@165
2@185 MY OLD 1RM!!!!!
3@180
3@180
This squat cycle was so humbling but today was so rewarding!!
WOD total 15:05
Row was 9:05ish
27s for Push presses started with a few push jerks cuz I’m an airhead. Did a few extra to make up for them. Should have gone heavier. Pull ups felt bleh. I think I need to work on making them more efficient.
Fun WOD. Thanks Brenden for your tips and encouragement!
155 @70%
175 @75%
185 @80%
205 @85%
215 @90%
245 @95-100%
215 @80-90%
215 (3) reps @80-90%
WOD 15 mins I think it was bad.
5@125
5@135
4@145
3@155
3@165
2@185(previous one rep max)
4@175
4@175
Finished WOD IN 15:49. Used blue KBs for push press and small red band for pull ups.
Back squat with 225# %. Finished with 255#. 30# pr.
Wod- 2000m row @ 7:36. 30 kb push press with 44# kb. 30 pull ups in sets of 5. 12:57
Back squats
5 @ 105
5 @ 115
4 @ 120
3 @ 130
3 @ 140
2 @ 150
3 @ 140
4 @ 140
I did LVL 1 for the WOD. Row took me 9:18 and total time was 16:49. I used 26# KBs for push press. I have a hard time not turning these into jerks. I broke them up into 10, 6, 4, 4, 3, 2, 1. I did kipping pull ups and did 1-4 at a time until I finished. Good Monday WOD!
3 sets of 15 banded squats to work on my form instead of back squats. Did level 1 in 16:57…18lb kettle bells and thin red band for pull-ups.
Back squat
5@70% 185
5@75% 200
4@80% 210
3@85% 225
3@90% 240
2@100% 265 failed
2@210
2@210
Every squat felt really heavy and my poor legs just felt tired today.
WOD: 18:40
2k row-9:08
Used 35 KB for push press
Blue band for pull ups
Those darn pull ups slow me down. Some days I just don’t do well with pull ups.
PRd my 2k row today!! last time we did a 2k row my time was 10:32. 🙂
70% 130
75% 140
80% 150
85% 155
90% 165
97% 180
80% 150– did 3
80% 150—- did 2
My 1 max rep is 185!:) I may be pring soon!!:)
Level 1: rowed the 2k in 8:40….. Kept my pace at around 75-80% felt good when I got off! Used 35’s for first 10 reps…. Dropped to 26’s… I didn’t want to rest so long so I choose to go lighter. Pull ups felt good!! I tried a wider grip and it felt better!!! Time: 17:21.
Haven’t been to the back squat classes lately so worked on back squat with 75-85% of 155lb the whole time.
Wod- 2k row got 10:15
Used the pink kbs for the first 20 then used the blue the last 10. Used the smaller black bands for pull ups! 17:17
WOD: 2k row 8:30. Used the blue kettle bells. Tried to work on kipping… only able to do 5. Then had to do the rest as strict pull ups.
squatting was the same as Teressa (probably too light, we’ll do better next time!)
Christy and I learned a lot about squatting technique today! (Thanks Gina!)
So we stayed lighter than we probably could have gone but learned that BREATHING is very important…
Back squats:
70% 55
75% 65
80% 70, 80
90% 85
95%-100 95
4 reps @ 80-90% 100
4 reps @ 80-90% 100
Did the row in about 8:30
Used 26lb Kbs
30 Pull ups using two red bands
Finished WOD in 14:43
Started with 135 lbs and finish with 295 lbs 35 kb thrusters and chest to bar with the air dying on goldi. …
So yesterday was awesome on squats, I did 5 @ 155 lbs, 5 @175 lbs, 4 @180 lbs, 3 @ 190 lbs., 3 @ 200lbs, 2 @ 215lbs. Both sets of 4 I completed at 205 lbs! I was very happy with that! The WOD I scaled due to work, I did 1000 meter row 30 kb push press with 35lbs kb. 30 Kipping pullups finished in 12 minutes.
80lb max, row 9:09, Kb 35 , thin band for pull-ups, finish 18:52