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