Wednesday 10.20.10



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.

14 comments:

  1. SWAT workout:19:28
    21,18,15,12,9,6,3

    hang PC @ 75
    200m run
    push press @ 75

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  2. I actually got a workout in at 5am..thanks babe
    Did 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!

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  3. SWOD: Bench Press
    225x3
    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.

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  4. Bench press: 55x3, 75x2, 90x1, 95xf, 75x3, 55x5
    Metcon: 6:10 @60#, jumping pull ups

    Good to see you this morning Erica! Always enjoy making you laugh while I'm intensely working out!! ;)

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  5. SWOD: 100 lbs
    MetCon: 5:07 @35lbs, jumping negatives
    goal:SWOD:110 lbs
    MetCon:same time @55 lbs, jumping negatives

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  6. SWOD 245X3 265X2 275X1 245X3 225X5
    METCON 6:32 @ 135LBSSNATCH

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  7. Swod 135x3,145x2,155x1,145x3,135x5
    Metcon 6:56 @95#s(need to go lighter
    until form gets right)

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  8. SWOD: 185x3, 205x2, 225x1 (fail), 190x3, 175x5

    Metcon: 4:14 @ 105lbs...probably should have gone heavier, but 1RM coming into today was 125

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  9. SWOD:
    OHS instead of benchpress
    95,115,135,155x2,155x2,135x6

    METCON:
    6:14 rxd @135#

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  10. SWAT workout:

    21-18-15-12-9-6-3
    -Hang Power Clean @ 75#
    -200 m run
    -Push Press @ 75#

    13:12

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  11. SWOD: 85, 95, 115, 95, 95

    Metcon: 4:58 @ 75lb and strict pull ups

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  12. swod:135x5 155x3 185x1 155x3 135x5
    metcon; 85 lb.snatch/strict pullups
    9/6/3 6:30/40 on board Actualy doing some "clean" snatches ..work in progress:)

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  13. Swod:not too sure of the progression 75x3,85x2,90x1,80x3,75x5(?) I know for sure that 90x1 was right
    Metcon:Nicole had us do 7 wall balls/burpees for 7 mins. I got 6 rounds (#14/10ft)

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  14. SWOD: 80, 85, 90, 80, 75
    Metcon: 8:13 -- 45# snatch first two rounds/55# snatch third round; blue band pullups

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