- The musical is fast approaching, and the rehearsals move into the gym tonight, which means we won't be able to use the weight room for the evening classes for about a week. As a result, we will be meeting in the east hallway this evening. Don't worry - we'll still be benching . . . it'll just take a bit of creativity!
- With it getting warmer outside, we will be going outside sometimes, so be sure to bring whatever gear you think necessary to survive the elements - long sleeves, sweat pants, snowshoes, etc.
- Also, don't forget to register for the Blarney Stone 5K!
Bench Press
75% x 5
85% x 3
95% x 1+
If you benched on Wednesday, you will do the following:
Zercher Squat
5-5-5-5-5
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45#/25#
45-30-15 Sit-ups
1 Down-back (hallway)
You will do 15 burpees, 30 lunges, 45 sit-ups, 1 down-back, then 10 burpees, 20 lunges, 30 sit-ups, 1 down-back, then 5 burpees, 10 lunges, 15 sit-ups, and 1 down-back.
Paul and the front squat duke it out . . . Paul won.
02/19/11
7 comments:
Bench Press
75% x 5 = 70 * 5
85% x 3 = 80 * 3
95% x 1+ = 90 * 1 (pr)
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 15#
45-30-15 Sit-ups
1 Down-back (hallway)
AT 10 min
1 round
+ 10 burpees
+ 20 lunges
+ 5 situps
Bench Press
75% x 5 = 125 x 5
85% x 3 = 145 x 3
95% x 1+ = 155 x 1
For time:
15-10-5 Burpees
30-20-10 OH Rev Alt Lunges 25#
45-30-15 sit-ups
1 Down & Back (hallway)
Time: 11:16
Bench Press
135x5
155x3
185x3 (PR, TM-182.5)
For time: 9.21
15-10-5 Burpees
30-20-10 OH Reverse Lunges, 25#
45-30-15 Sit-ups
1 Down-back (hallway)
All these burpees have clearly helped my bench press. PR'd tonight. Also, surprised myself a bit how quickly I was able to run after lunges. Should have had more OH weight. But then, probably wouldn't have finished within time limit.
Zercher Squat
5(95)-5(115)-5(135)-5(155)-5(185)
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45# bumper plate
45-30-15 Sit-ups
1 Down-back (hallway)
8:52
Tonight was "Fun in the Hallway".
Bench Press
125x5 145x3 165x6
For time: 9:02
15-10-5 Burpees
30-20-10 OH Reverse Lunges, 25#
45-30-15 Sit-ups
1 Down-back (hallway)
Day 31 of the Burpee challenge. Good timing to accidentally match burpee challenge with bench. Yeah Buddy! TJ and I will have to re-do our theoretical max soon.
JT
Did push ups and jumps instead of burpees (back).
WOD time 8:41
BZ
Did 15 lb lunges because already did 120 OH lunges that morning yikes!
WOD time 8:42
Awesome job last night everyone! It was great to have that many of you there - looking forward to seeing you tomorrow morning!
Post a Comment