9.17.12
Strength
Press - 5 x 5 @ 80% (230 1RM)
bar(10)-95(8)-135(5) --- 185 - 185 - 185 -
- Failed on the 5th rep of the 4th set. Charlie spotted for the 5th and I squeezed out all 5. Good work tonight.
WOD
4 x 500m Row (3:30 REST)
Damper @ 6
1:42.7/500m
29 s/m
Total Time: 6:50
- More rowing...yea me!!
9.18.12
Strength
OHS - 7 x 1
bar(10)-95(5)-135(3) --- 165 - 185 - 225 -
- Very happy with 275! Running pretty low coming in and wasn't overly excited for OHS. The first crack at 245 was hilarious. I sank down into a squat and my heels came up higher and higher. I was on my toes by the time I was parallel. During that rep my shoulders loosened up some how and the next three reps were flawless. Felt so good at 275 I would have went for more, but time was out and I had to move on to the WOD.
WOD
3 rds of:
12 Deadlifts (225#) (all UB)
6 HSPUs (all UB)
then...
3 rds of:
12 ball slams (30#) (UB-UB-8/4)
6 pull ups (all UB)
= 4:44
- Great WOD! The second part really caught up to me. The ball slams seemed heavier than the stinkin' deads. Had to take a quick breather in the 3rd round and I just couldn't push through any longer. CT got me on this one by about :15...I was a little slower on those ball slams than I thought.
9.20.12
OWOD
Cleans - 7 x 3
bar progressions
135(2x3...full, hang, hang) - 185 - 225(2x3) - 245 - 265 - 265 - 265 - 265 - 275
- Pretty rough go tonight. PC was still pretty wore out from the deads two days ago. Wasn't my best work by far.
Clean Pulls - 3 x 3 @ 365
- Terrible work. Very sloppy. Attempted this too fatigued.
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