3-3-3-3-3
Compare to 12/30/09.
5 rounds for time of:
7 Deadlifts, 315#/215#
21 Double-Unders
(Courtesy of CF Football)
This metcon has a 12:00 minute cut-off. If 315#/215# is more than 75% of your 5RM for deadlift, use 75% instead.
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Solid finishing position for the deadlift - hips and knees are fully extended, and the chest is out, yet the back is not hyperextended (i.e., he's not leaning back at the hips, which is dangerous). Nice work, Andy!
08/09/10
8 comments:
Nice form, Andy. Nice guns, too! The force is strong within you!
Overhead Squat 3-3-3-3-3
Warm up 5-33#
5-38, 5-43...duh didn't remember that we were doing sets of 3!
3-48 Fail-53 because I was trying to narrow my grip..fell forward.
3-48, 3-53
Metcon 5 rounds for time:
7 deadlifts @75%of best: mine=93#
21 double unders
6:35
Compare to 12/30/09.
5 rounds for time of:
7 Deadlifts, 315#/215#
21 Double-Unders
**CHRIS SPEALER GOT NOTHING ON JT ... GOOD WORK OUT***
Overhead Squat
3(115)-3(125)-3(135)-3(145)-3(155PR)
5 rounds for time of:
7 Deadlifts, 225#
21 Double-Unders (single/double alternating ... c'mon drew ... string em together fool!)
7:58
Peter said...
Overhead Squat 3-3-3-3-3
(45x5)65-75-85-95-105(fail on 2nd)
Metcon 5 rounds for time:
7 deadlifts @75%of best: mine=190#
21 double unders
12:00 - did not finish DU'ers
(my DU'ers are not improving)
Nice job everyone - both on the OHS and the metcon!
Peter - don't get too down on yourself with the double-unders. With a movement like that, you'll have good days and bad days as you keep improving. And also, once you zero in on the correct rope length, having that consistency will help a lot. Keep it up!
just posting my Tuesday am 24 Hr workout since I could not make Monday night.
Strength movement
Bench press 5x5
135,145,155,165,175,185 (6!)
Metcon - the 15's
3 rounds for time: 12:40
15 GHD
15 BW Dips
15 KB swings 50# db
15 Pushups (hands off floor at bottom)
I loved this program...just made it up myself. Had very sore knees from Sunday's Corporate Cycling Challenge (we rode from my home and totalled 75 miles). So, focus was on upper body movements.
OHS 3-3-3-3-3
Warm-up 45#
55,65,70,75,80(PR)
5 rounds for time of:
7 Deadlifts, 135#
21 Double-Unders (10 double/33 regular...frustrating!)
10:18
JT
OHS
115-125-145-155-175 *could do 185
used 225# for metcon
time 4:26
Becky
did Front squat cuz of shoulder/vball
65-75-85-95-105
used 103# for metcon
time 5:35
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