Brooke making it through a round of Broad Jumps at the 6 ft. minimum.
Challenge:
HSPU Day #23
SWOD: Shoulder Press 90% + x 1, 70-75% x2x5 (add 5-10 #)
Metcon: As many rounds as possible in 15 minutes of:
1 round consists of:
-1 Push Press @ 65% of body weight
-1 Strict Pull Up
-3 Push Presses @ 65% of body weight
-3 Strict Pull Ups
-5 Push Presses @ 65% of body weight
-5 Strict Pull Ups
For the SWOD, add anything from 1-5 lbs to you 90%+ compared to 12.01.10. Then drop down the weight to 70-75%, adding weight to the last time we did those percentages on 11.24.10.
The metcon has a lot of transitioning back and forth from bar to bar, so set yourself up so the bars are nearby. Remember the pull up bar by the roll up door still works too. For each round alternate your pull up grips (normal, wide, narrow, chin up grip). If all you can do is kip, then do it!
Post weight and rounds completed to comments. cc
SWOD: 195x1, 160x 2x5.
ReplyDeleteNo met con today.
SWOD: 1 @ 90, 2 x 5 @ 75
ReplyDeleteMetco: 5 rds + 1,1,1
Metcon @ 85lbs
ReplyDeleteSWOD: 145x1, 110x2x5
ReplyDeleteMetcon: 4 rnds + 1pp,1pu. @140 lbs
SWOD: 202# x 1, 150 x 5, 155 x 5 (forgot to add weight for first set of 5)
ReplyDeleteMetcon: 8 rounds + 1 Pull up (of 1) @ 150#
HSPU Day #23 later in the day
1@80,2x5@ 75% 60lbs
ReplyDeleteNo juice today..only 2hours of sleep but feel surprisingly good other than little strength today.
Coming back for metcon later
SWOD: 70# x1, 55# x2x5
ReplyDeleteMETCON: 5 rnds + 3 PP
METCON @ 65#, btw
ReplyDeleteSWOD 205X1 135X5X2
ReplyDeleteMETCON 5RNDS +1+1+3+3 @155
SWOD 115X1 95x2x5
ReplyDeleteMetcon 6rds+3pp and pu
105#
Strict PU and ChinUps
SWOD: 60lbs x 5 55lbs x 5 was a little sore today But Craig pushed me through it :)
ReplyDeleteMetcon: @75lbs 5 rounds + 3 kipping pu's
SWOD:90% of 1 RM 135# X1, 105#, 2X5
ReplyDeleteMetcon: 65% of body weight (155#) was 100#, Instead used 135#:
Completed 3 full sets, then pulled a muscle
reduced weight to just the bar and completed 4 additional rounds.
Thanks Craig and Kyle for pushing me today, it helped
SWOD: 217#x1 , 155#x2x5
ReplyDeleteMETCON: 6rounds +1+1+3+3,mixed strict wide grip,baseball grip and chinup grip
SWOD: 75#x1, 65#x2x5
ReplyDeleteMetcon: 5 rounds +1+1+3 with some sort of jumping strict pull up mess.
swod:125x1 2x5@ 95
ReplyDeletemetcon: 6rnd's + 3p.p. @ 110 lb's and mixed grip p.u.'s
SWOD 70 x 1 56 2 x 56
ReplyDeleteWOD 4 rounds 75 lbs with jump from ground pullups. Smoked my arms!
HSPU day 23
SWOD: 140x1, 115x2x5
ReplyDeleteMetcon: 7 rounds+1+1+3+3 @ 120
HSPU Challenge day 23
SWOD: 72# 90%, 57# 2x5
ReplyDeleteWOD: 5 rounds @ 85# kipping pull ups, jump from ground strict pull ups and chin ups
HSPU 23
SWOD: 70x1, 56x2x5
ReplyDeleteMetcon: 7 rds +1+1+3
1 rd @85#, 6.5 rds @75#, kipping pull ups
HSPU's 23
really, really sore today
100 X1, 75 X5X2
ReplyDelete6 rds at 95 lbs.
Swod: 70x1, 55x2x5
ReplyDeleteMetcon: 5 rounds at 65 with sorta kipping pu's
SWOD: 65# x1, 47# 2x5
ReplyDeleteMetcon: 5 rounds + 3 pullups @ 55#s (back pain...)