- Monday is here, so get those food logs in by 7:30 p.m.!
- The competition is less than a week away (this Saturday, Oct. 23)! We hope a lot of you can make it, and we also hope you bring a lot of your friends. It's really important that we have an idea of how many people are coming, so if you could RSVP in the comments here and let us know how many people will be coming as well as how many people will be competing, that would be much appreciated. Please RSVP by this Tuesday (10/19/10).
- As mentioned last week, we're giving Wednesday's evening class a month to see if we should keep or drop that class - right now we have 3 more Wednesdays to go - so if you want to keep that class, be sure to show up! (or better yet, bring a friend too!)
Today, we begin our second 4-week cycle of the Wendler 5/3/1 program. If you've been squatting and hitting your target reps (or exceeding them), then you will bump your training max up by 10 lbs. (or 5 lb. if you prefer). You will base your new percentages off of this new training max. Happy squatting!
Back Squat
65% x 5
75% x 5
85% x 5+
For time:
2 Down-backs
10 Thrusters, 115#/80#
2 Down-backs
10 Slapping/Clapping Push-ups
2 Down-backs
10 KB Swings, 2 pood/1.5 pood
2 Down-backs
10 Slapping/Clapping Push-ups
2 Down-backs
10 Thrusters, 115#/80#
2 Down-backs
Sharon, Lori G, Andy, and Rob
10/11/10
6 comments:
Nice to meet Paul and Penny today!
Back Squat
65% x 5 - 130 = 5 reps
75% x 5 - 150 = 5 reps
85% x 5+ - 170 > 0 reps
Sad results at 170, again; but ran 2 miles and did 50 lunges Saturday...not smart during Squat program...duh. Not enough rest time...maybe I will learn one of these weeks!
For time: 6:09
2 Down-backs
10 Thrusters, 115#/80# (95#)
2 Down-backs
10 Slapping/Clapping Push-ups (clapping)
2 Down-backs
10 KB Swings, 2 pood/1.5 pood (1.5 pood)
2 Down-backs
10 Slapping/Clapping Push-ups (clapping)
2 Down-backs
10 Thrusters, 115#/80# (95#)
2 Down-backs
Excellent WOD! Looking forward to Saturday's EVENT!
Back Squat
65% x 5 *200 x 5*
75% x 5 *225 x 5*
85% x 5 *265 x 5*
For time:
2 Down-backs
10 Thrusters, 115#
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 KB Swings, 2 pood
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 Thrusters, 115# (2x5)
2 Down-backs
6:37
P to the er said...
Back Squat
65% x 5 =125 x 5
75% x 5 =145 x 5
85% x 5 =165 x 9
For time:
2 Down-backs
10 Thrusters, 95#(heavy-slowed me down)
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 KB Swings, 2 pood
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 Thrusters,(Phil got me to finish these, I didn't want to. Thanks Phil)
2 Down-backs
7:13
WOD
used 1.5 pood and 65# thruster
6:33
Back Squat
65%(95) x 5
75%(110) x 5
85%(125) x 5
For time:
2 Down-backs
10 Thrusters, 45#
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 KB Swings, 45#
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 Thrusters, 45#
2 Down-backs
9:15
Back Squat
65% x 5 - 110 = 5 reps
75% x 5 - 130 = 5 reps
85% x 5+ - 145 = 10 reps
For time:
2 Down-backs
10 Thrusters, 115#/80# (63#)
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 KB Swings, 40# DB
2 Down-backs
10 Clapping Push-ups
2 Down-backs
10 Thrusters, 115#/80# (63#)
2 Down-backs
8:27 - struggled w/ the thrusters...especially last set but good to push it w/ weight.
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