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Post by jaysun on Jan 25, 2017 21:35:26 GMT
"Daniel" FT: 50 pull ups 400m run 21 thrusters@95# 800m run 21 thrusters@95# 400m run 50 pull ups TT=28'39" Cash out: 50 AbMat Sit ups TT=1'21" Notes: This was a tough WOD. The first 50 pull ups were eventually partitioned into sets of 5. The runs were fine. The first set of thrusters were partitioned into sets of 7. The second set were unbroken. The last sets of pull ups ended up being partitioned into sets of 2.
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Post by TM79 on Jan 25, 2017 21:39:35 GMT
Great job man! Yeah, that looks like a miserable one. I'd try it but I think my thruster days are over at this point. Excellent work!
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Post by TM79 on Jan 25, 2017 23:51:19 GMT
Deadlift Work up to a 5 Rep Max for the day: 5x185, 205, 225, 245, 265, 285, 305 Time: 8:15 Assistance 4 Rounds: 8 Floor Glute Ham Raises 8 Close Grip Bench Press, 135 lbs 8 Back Extensions holding a 25 lb Plate Time: 8:40 Conditioning: Metcon 20 - 15 - 10 - 5 Reps of the following for time: Pull-ups Walking Lunge Steps Ring Dips GHD Sit-ups Burpees Time: 20:55 Comments: Was going to take the day off but it is 65 degrees out here on January 25'th and I sat on my a$$ all day at work. Going to try and hit some deads. The back is feeling better for the most part. I'll be careful on them though. Deadlift: Felt great on these. If I weren't someone who learns from that mistakes I would've tried to go super heavy on those, but stopped after a beautiful set at 305. Assistance: Good sets on these. Those Floor Glute Ham Raises really work the hammies and glutes. I'd say this workout definitely worked the posterior chain pretty well. Everything feels pretty good too. Metcon: That was pretty challenging. Spent a lot of time going from station to station, especially getting in and out of my makeshift GHD machine. Felt good to do a good variety of movements like that and the reps were all pretty manageable. Drenched in sweat though, that's for sure. If I had more time I'd hop on the treadmill for a while but I'd like to go spend some time with the family. Just bench and a run left to do this week. Have a good night!
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Post by jaysun on Jan 26, 2017 1:14:05 GMT
Deadlift Work up to a 5 Rep Max for the day: 5x185, 205, 225, 245, 265, 285, 305 Time: 8:15 Assistance 4 Rounds: 8 Floor Glute Ham Raises 8 Close Grip Bench Press, 135 lbs 8 Back Extensions holding a 25 lb Plate Time: 8:40 Conditioning: Metcon 20 - 15 - 10 - 5 Reps of the following for time: Pull-ups Walking Lunge Steps Ring Dips GHD Sit-ups Burpees Time: 20:55 Comments: Was going to take the day off but it is 65 degrees out here on January 25'th and I sat on my a$$ all day at work. Going to try and hit some deads. The back is feeling better for the most part. I'll be careful on them though. Deadlift: Felt great on these. If I weren't someone who learns from that mistakes I would've tried to go super heavy on those, but stopped after a beautiful set at 305. Assistance: Good sets on these. Those Floor Glute Ham Raises really work the hammies and glutes. I'd say this workout definitely worked the posterior chain pretty well. Everything feels pretty good too. Metcon: That was pretty challenging. Spent a lot of time going from station to station, especially getting in and out of my makeshift GHD machine. Felt good to do a good variety of movements like that and the reps were all pretty manageable. Drenched in sweat though, that's for sure. If I had more time I'd hop on the treadmill for a while but I'd like to go spend some time with the family. Just bench and a run left to do this week. Have a good night! Nice work. Glad that your back is feeling better. Definitely a posterior chain workout. Warm there too, huh? It was 40° this morning and 75° this afternoon.
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