24
Jul
Monday, July 25th
Way to go Ada and Rob!
Strength
5 sets of:
5 Back Squat, immediately into
3 Front Squat, at the same weight
Rest as needed.
Conditioning
For time:
100 double unders
20 knees to elbow
100 double unders
Post all loads and time to Comments.
Squat: 195# (tried 200# but couldn’t get 3 FS)
Wod: 4:45 rx’d (dubs were abysmal)
Is there a rain date for Saturday’s throw down ?
No, if it rains we’ll just do it indoors.
Couple of trips to start.
maxed out at 165#
4:43 rxed. Left a lung on the floor.
205-215-220-215-215
Yeesh. Here’s a secret coach’s tip: 5 and 3 together make 8 reps for 5 sets. This is not an easy rep scheme.
WOD: 2:28 Rx, unbroken.
I thought I was gonna beat Rafa’s 2:15, but I guess my dubs are too slow. Must speed it up!
Insane!
145,155, 165, 170, 170
9:20 Went unbroken on knees to elbow. Need I say more? Ok, dubs not good!
185-185-195-205-215*
3:57 Rx
*I did one FS @ 215, racked it quickly and did two more.
First set of dubs unbroken.
185-185-190-190-195
4:15rx
5 sets of 8 reps
205,225,245,265,275 that was hard
Ghd Annie 50-40-30-20-10 dubs
25-20-15-10-5 ghd sit-ups
5:26 as Rx’d
dubs were efficient, tripped up once
Sit-ups U.B.
And…just made travel plans to do the hardest day hike in America. Next week – anyone up for coming along?!?!
https://www.backpacker.com/trips/wyoming/grand-teton-national-park/america-s-hardest-dayhikes/
125-145-165-185-195
GHD Annie what Eroc said
6:04 rxd
205-205-210-210-215
5:54, dubs needed massive work. Ah well.
185-195-205-215(f, did the bs but only 1 fs)-215(f, same, let my pride push me to go too heavy)
Coach’s tip; listen to Matt
2:40rx not a lot of room for error and I had errors
185-195-205-215-225
Skipped DUs to take care of foot. 500m row – 20 K2E – 500m row. 4:45
115-135-145-155-165
WOD: 4:34 Rx
145-155-165-175-185
4:00 rx
Active Rest Day:
225-225-225-225-225
5:51 rx’d
190#
4:43 rx
Splitting headache at the end
Started too light and then weak sauce
125-130-140-150-155
Friday’s metcon: 10 rounds for distance
40 sec row/20 sec rest
– 1737m
93-98-103-108-113
103 no mass cause front squats are phew!!!! been gone so long …
Conditioning 5:30
Have a Great Weekend Everyone Stay Hydrated
I wish my weekend started on a Tuesday!
185-190-195-200-205
WOD: 5:36 rx
150 – 155 – 155 – 160 – 165
Quick breaks. That was basically cardio but the heavy kind.
250 single-unders as the agreed upon compromise for 100 DUs @ 5:32
Left my shaker bottle somewhere there. No protein cocktails for JLee tonight.
185-195-205-215-225
6:30rx
205-225-245-265 (f)-255
7:50RX
I decided not to push it on the 265. Did the back squats but could tell front squats weren’t happening.
83lbs for both back and front squats
250 single-unders @ 4:30
5X5 2pd strict press
2pd farmers carry down/up 12flights. wee bit warm.