Going out of town so I wanted to get the impending squat work done.
Supersets - 4x5 rep backsquat with 3 set max rep weighted pull ups Back squat - 245x5, 255x5, 260x5, 260x2 (struggled too much to justiy going higher.) Pull ups 55# - 8, 7, 6 Either my 1 rep max of 315 was a fluke, or the supersets just took more out of me than I realized. Or I just had an off day, the squats just felt heavier than they should.
AMRAP at 205# - 8 rounds + 1 DU. Need to bump it up to 215# next time we do a heavy weighted power clean wod, didn't fail any and did a lot of rounds.
40 GHD's 1 min L sit. First time actually getting my legs extended.
weight pull ups @ 15#: 7-6-5
ReplyDeleteAMRAP @ 155#: 6 rds + 3 PC
post: 40 GHD and 1 min total L-sit hold
Going out of town so I wanted to get the impending squat work done.
ReplyDeleteSupersets - 4x5 rep backsquat with 3 set max rep weighted pull ups
Back squat - 245x5, 255x5, 260x5, 260x2 (struggled too much to justiy going higher.)
Pull ups 55# - 8, 7, 6
Either my 1 rep max of 315 was a fluke, or the supersets just took more out of me than I realized. Or I just had an off day, the squats just felt heavier than they should.
AMRAP at 205# - 8 rounds + 1 DU. Need to bump it up to 215# next time we do a heavy weighted power clean wod, didn't fail any and did a lot of rounds.
40 GHD's
1 min L sit. First time actually getting my legs extended.
Pull ups with blue band: 8, 8
ReplyDeletePull ups with red band: 3 (probably should have started out with the red band)
AMRAP: @103#, 5 + 30s of DU work.
Post: 40 GHD's and 45 minutes of DU work.
Oops. I actually did start with the red band.
ReplyDeleteI did 2 sets with the red band, 1 with purple.
8 rounds + 11 DU's @ 185#
ReplyDeleteWasn't about to push it after a week off.
Also, watch this:
http://laughingsquid.com/beastie-boys-fight-for-your-right-revisited/
thursday:
ReplyDeletebench 4x8: 135-145-155-165(4)
chipper:
10 HSPU (1 ab mat)
20 WB (20#)
30 TTB
40 PC (115#)
50 burpees
60 SDHP (1.5 pood KB)
16:28
Metcon: 4+3 DU's at 165#. My double-unders sucked big time. I really need to work on doing these more gracefully so I don't get tired as easily.
ReplyDeleteWeighted Pull-ups: 8-8-7