Strength:
Back Squat
1-rep max
Compare to Friday, 03 April 2015
Conditioning:
“Peek-a-boo”
50 Weighted Walking Lunges (35/25)
25 Pull-ups
50 Sit-ups
25 Box Jumps (30/24″)
50 Back Extensions
25 Ring Dips
50 Toes-2-Bar
25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′)
50 Double Unders
…Rest 2 minutes
15 Overhead Squats (185/123)
For Time
Mobility:
Quad Smash – 1:30/leg
20 PVC Passovers
Posterior Chain Floss – 1:30/leg
Seated Shoulder Flexion – 2:00
Post max load, times, and experiences to comments
SWOD:
245#
CWOD:
20:00 cap
through 8 du
16# wb
SWOD:
390 lbs
10 lb PR!
CWOD:
17:56 Rx
2 OHS at 185, wrist was hurting, so I stopped. Those two were heavy, but I didn’t want to hurt wrist more. I think I programmed a little much today. 🙂 oops. 😉
You think?!?!?!?
We needed two hours for that class.
This is not what I thought you were thinking when you said you were going to do BS and “heavy OHS” yesterday…..You need to share more next time so I can talk some sense into you! LOL
Good plan. 🙂
Didn’t get a PR on Back Squat but didn’t lose any ground….235#
Peek-a-boo
I hit the 20 min time cap and still had several things I didn’t get to:
didn’t do:
-50 T2B
-50 DU
-4 Back Extensions
was fun!!
140# back squat. PR
Finished 16 2 fers
SWOD: 310# (10# PR)
CWOD: Hit Cap with 2 WBS left. Did not OHS. The Ape is a crazy person.
Lifted things and got sweaty.
Tried to direct ordered chaos while ape worked with an individual.
20 mile bike ride before class.
SWOD: 185# Back squat (2#PR). Failed at #190
CWOD: lacked 4 devil wall ball 2-fers and 50 DU at cap. Caught the last WB on my chin and face. Over it.
15 OHS unbroken @ 63# in 51 seconds. I was toast by that point.