11

Sep

# Monday, September 12th

**WOD**

Find a 1 Rep Max Back Squat

Find a 1 Rep Max Press

Find a 1 Rep Max Deadlift

Compare to 10/19/15.

**We are not going to warm-up as a group today. **We will begin squatting with the empty bar right at the beginning of class time. Come to the gym 10-15 minutes early to do your own warm-up.

I look like an awkward dwarf in this pic (more than usual). Wtf am I doing?

I dont see a difference?

so funny!!

Hotel Wod Berkin

500m 50 50

400m 40 40

300 m 30 30

200m 20 20

100m 10 10

Run treadmill 2% incline w 2# dumbbell each hand / Air squats w medium phantom band around shins / push-ups

26 min (compared to > 30 min in Mexico mid May w/out the bands and weights)

Could’ve have cracked 24 but slow transition. I blame it on the al al al al al al cohol

Squat: 355

Press: 160

Deadlift: 405

About 100lbs off my best, but better than I thought I would do

Forgot to add the total

CF Total: 920

Squat 265#

Press 135#

Deadlift 335#

CF Total: 735#

Squat: 205-215-230(f)

Press: 80-85-90(f)

Deadlift: 220-240PR-250(f)

Total: 540 PR but not my yearly goal of 550, although individual PRs total more than 550 now. I’ll take it!

Back to Maine style Backyardin’

For time:

100 dubs

100 walking lunges

50 jump over the trailer ramp(app 24″)

50 cal row

– 9:40

Cashout:

Tabata

Pushup

Hollows

Back Squats 1 rep 385#

Metcon

30 hspu

15 power cleans at 155#

20 hapu

10 power cleans

10 hspu

5 power cleans

6:56 Rx’d

Accessory work 4×6 of glute ham raise body weight

https://youtu.be/z15C9UZUbss

Glute ham raise great accessory work for the hammies!

Squat: 163 PR

Press: 85 PR

Deadlift: 213 PR

Total: 461

Everything is a PR by default because I never found 1RMs before today 🙂

Also – my quads feel like jello from yesterday

Back Squat: 193

Press: 83

Deadlift: 233

Total: 509

Alejandro:

Back Squat: 290

Press: 135

Deadlift: 345

Total: 770

Back squat: 173 – PR?

Press: 68

Deadlift: 213

Total: 454

Back squats 1 rep- worked up to 215#

Metcon:

30 hspu

15 power cleans @155#

20 hspu

10 power cleans

10 hspu

5 power cleans

11:55 rxd

Accessory work 4×6 glute ham raises

BS 205

Press 100

DL 215

Total 520

BS 203

Press 88

DL 273

Total 564

BS 185#

Press 78#

DL 233#

Total 496 compared to 439 last time (huge PR)

BS: 305#

Press: 150# (15#PR)

DL: 355# (5# PR)

Total: 810 (95# PR)

BS: 135(5)-165(3)-185(2)-205-220-230 PR FINALLY (only took 2 years)

Press: 63(5)-83(3)-88-93-98f

DL: 178(5)-203(3)-233(2)-258-278-288 PR

Total: 611 PR

Wasn’t going to do this today because of an earache but I guess I don’t need to hear for these lifts anyway ????

325-155-425 for 905 total

123-68-173

Way off of my max. Waddling from yesterday so I just needed to move my legs

143-83-183 = 409

BS 178 (PR)

Press 83 (PR)

DL 203

Total 464

PR from last time but that November 2014

Modified Helen

Russian kb swing

Push ups

14:45

188# back squat / 90# press (5# PR) / 333# deadlift (18# PR)

611# total

Seriously. What are the odds.

Nice! Twinsies. But damn on that DL!

First time maxing things (in 5 years or so).

285 back squat (failed 295)

135 press (failed 145 failed 140 womp)

305 deadlift (failed 320 failed 315)

725 total. Was hoping for 5-10# more across the board

Ian is one strong dude!!! I wonder how much more he would’ve lifted if the bar didn’t run out of room for weights

Squat: 270#

Press: 125#

Pull: 365#

————–

Total : 750#

BS: 305

Press: 135

DL: 335

Total: 775

All PRs 🙂 Felt good!

Tapering this week and I’m wrecked from the EWOD yesterday.

Lots of stretching and mobility work then…

5 Rounds:

Light and easy 500M row

Max HSPU – 9/9/9/7/2

Back Squat 203 OMG moment for real!! Like a small sulfur spark!!! ????????????

Press 63 ???? It’s rough

Dead lift 233 ????????

Fun!! 499

bs: 365

press: 185

dead: 485

havent recovered from deads last week, didnt feel great today. onward.

BS: 195

Press: 145

DL: 300

Total: 640

BS: 455

Press: 185

DL: 550

Total: 1190