4/16/13….Tuesday

Workout of the day

Back squat 5×5

Shoulder press 5×5

Then

100m sprint x10 slowest time is your score.

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23 thoughts on “4/16/13….Tuesday

  1. BS – 175 *Stayed light today, my hamstrings were beat*
    SP – 120

    Slowest Sprint -11 sec

    15 Rep Snatch Grip Deadlift @140
    15 Rep Mixed Grip Deadlift @255

    21-15-9
    Overhead Squats @95
    Pullups

    – 5:55

    105 yard Partner Sled Pulls
    5 Rounds each
    Joey @200
    Me @155

    -16:56

  2. BS #145
    Press 5x#75, 1x#80 my arms weren’t going anywhere after that first rep @ #80
    Fastest time: 11 secs
    Slowest time: 14 secs

  3. WOD 1: today’s 295# back squat/ 175# x 4 press/ 7 sprints 12 seconds then left hammy slight cramp.
    WOD 2: yesterday’s 14:46 rxd

  4. 15 snatch grip DL unbroken at 230#

    15 mixed grip DL unbroken at 280#

    21-15-9
    OHS (95#)
    Pull-ups
    3:33

    Then 10 rounds of heavy sled pulls with Korey (5 rounds each) 200# for 105 yards.

    Lightweight Turkish get ups (5 each arm unbroken @35#)

  5. Lol today’s strength wod shows I haven’t been here… Merp!

    #145 bs/ #60 sp 😳

    :16 100m sprint, knee started to hurt, great warm-ups though, that helps a lot! 😌👍

  6. noon WoRk: Bench 5×5 @185# AND EMOM 5 rounds 10 chest to bar
    then
    Short Interval Rowing Repeat: 30sec on, :30sec off 10x

    afternoon WoD:
    1) Power Snatch + Snatch (full squat): 3X1 @100#, 2X1 @115#, 2X1 @125#, 1X1 @135# – rest 60 sec. between reps

    Touch & go on all reps. One rep would be 1 Power Snatch AND 1 Snatch.

    2) Power Clean + Push Jerk: 3X1 @155#, 3X1 @165#, 2X1 @175# – rest 60 sec. between reps

    Touch & go on all reps. One rep would be 1 Power Clean AND 1 Push Jerk

    10min later

    4 rounds of

    Max Effort UnBroken Deficit HSPU 45# plate
    Row 500m
    6 – 1:38
    8 – 1:40
    5 – 1:40
    5 – 1:42

    to finish the night
    1) Max Effort UnBroken KBS @24kg
    57 (grip gave out)

    2) ME UB Thrusters 115#
    14

    3) ME HS Walk for distance (3 attempts)
    12′

    sorry for the long post but so happy i got some work in. Sprints on thursday Hamstrings a little tight

  7. 225 BS
    155 SP
    12 sec, this was in the beginning to warm up.
    ——————————–
    Did this with Tony S.
    3 rd
    50 sand bag squat cleans
    50 DU

    Did not note time, but was a great workout. Thx’s Coach Mike.

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