Bench Press 3-3-3-3-3
(find a 3 rep max)
(First working set should be around 80% and you should finish around 95%)
Push Press 3-3-3-3-3
same rules as bench press
4 rounds of the following
400 meter run rest exactly 1 minute between rounds
Post WOD
Turkish get ups
3 sets of 3
Bench Press: 135-155-185-225-235
ReplyDeletePush Press: 135-155-165 (ran out of time, last time was up to 205x2)
400m w/1min rest 8:17
Post
TGU 25#
40 GHD Situps
Stink and drink on Friday. Don't say you didn't have prior notice.
ReplyDeletetuesday workout:
ReplyDelete30 min run (2 or 3 breaks so as to not get dizzy)
plank holds and hspu work
wednesday:
50 DUs
25 push ups
~600m run
40 DUs
20 push ups
~600m run
30 DUs
15 pushups
~600m run
20 DUs
10 pushups
~600m run
10 DUs
5 pushups
~600m run
yesterday's workout:
ReplyDeletestuck to 65 lbs on the split squats. Tough to balance.
metcon with 20lb wall ball and no additional weight.
8:57
broke on each wallball set once. singles on the last 10 pullups.
Bench press - 3 rep - 205, 215, 225, 245 (max) 235 (1, 2 assisted to get volume). 245 was a major struggle to get up, too burned to go any higher.
ReplyDeletePush press - 3 rep - 165, 176, 185. Tweaked my back on a max push press a while back and I felt like I was pushing it, so finished with 2 sets at 165
4x400m run with 1 min rest - 7:51
turkish getups - 3x3, 10, 25, 25. Too gassed to do a heavy weight.
Bench press: 3 rep 185-190-195-205-210 (Felt good prob should have went up more)
ReplyDeletePush press: 3 rep- 115-135-140-145-150 (Form went to shit on 150)
4x400m run with 1 min rest - 7:46