SWOD: Bench Press 3-2-1-3-5
Metcon: 9-6-3
-Snatch (135/ 95)
-Strict Pull ups
We all love the, “Dude Workouts." So for this SWOD we are going to pyramid our reps. For this you will hit warm up sets until you get to your 3 rep max (which you should have hit on 9/30). Then add weight to where you can hit 2 reps, add weight again for 1 rep. Next, drop weight low enough so you will be able to press out 3 reps. Dropping weight again for 5 reps. This will help you build strength and muscular endurance.
SWAT workout:19:28
ReplyDelete21,18,15,12,9,6,3
hang PC @ 75
200m run
push press @ 75
I actually got a workout in at 5am..thanks babe
ReplyDeleteDid my own thang:
Front squat:5x3 @ 85lbs
Tabata Row for 5min- almost 1500meters
Really thought i was gonna need a bucket during the row but i pulled through..woot woot
Nothing like getting back into it..feel great!
SWOD: Bench Press
ReplyDelete225x3
275x2
315x1
275x3
245x5
Probably could have pushed it a lot more but it's been a while since I benched pressed.
Metcon: 5:23 as rx'd. Pull ups were the limiting factor.
Bench press: 55x3, 75x2, 90x1, 95xf, 75x3, 55x5
ReplyDeleteMetcon: 6:10 @60#, jumping pull ups
Good to see you this morning Erica! Always enjoy making you laugh while I'm intensely working out!! ;)
SWOD: 100 lbs
ReplyDeleteMetCon: 5:07 @35lbs, jumping negatives
goal:SWOD:110 lbs
MetCon:same time @55 lbs, jumping negatives
SWOD 245X3 265X2 275X1 245X3 225X5
ReplyDeleteMETCON 6:32 @ 135LBSSNATCH
Swod 135x3,145x2,155x1,145x3,135x5
ReplyDeleteMetcon 6:56 @95#s(need to go lighter
until form gets right)
SWOD: 185x3, 205x2, 225x1 (fail), 190x3, 175x5
ReplyDeleteMetcon: 4:14 @ 105lbs...probably should have gone heavier, but 1RM coming into today was 125
SWOD:
ReplyDeleteOHS instead of benchpress
95,115,135,155x2,155x2,135x6
METCON:
6:14 rxd @135#
SWAT workout:
ReplyDelete21-18-15-12-9-6-3
-Hang Power Clean @ 75#
-200 m run
-Push Press @ 75#
13:12
SWOD: 85, 95, 115, 95, 95
ReplyDeleteMetcon: 4:58 @ 75lb and strict pull ups
swod:135x5 155x3 185x1 155x3 135x5
ReplyDeletemetcon; 85 lb.snatch/strict pullups
9/6/3 6:30/40 on board Actualy doing some "clean" snatches ..work in progress:)
Swod:not too sure of the progression 75x3,85x2,90x1,80x3,75x5(?) I know for sure that 90x1 was right
ReplyDeleteMetcon:Nicole had us do 7 wall balls/burpees for 7 mins. I got 6 rounds (#14/10ft)
SWOD: 80, 85, 90, 80, 75
ReplyDeleteMetcon: 8:13 -- 45# snatch first two rounds/55# snatch third round; blue band pullups