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Post by jaysun on Aug 25, 2016 22:11:50 GMT
WU-10 Pull-ups, 9 squats, 8 push ups, 7 sit ups, 6 Pull-ups, 5 squats, 4 push ups, 3 sit ups, 2 pull ups, 1 squat TT=2'14" Strength: squats 5x5 240, 245, 250, 255, 260 E2MO2M Conditioning: 2RFT of: 80 DU's, 60 squats, 20 burpees TT=10' on the $$$ Notes: WU was spur of the moment creation. It was ok. Squats were tough. I tried to do sets across with 260 but after 3 I said no way. Dropped down and started over with ramping sets. Much better. The conditioning was quick and dirty...DU's are not fun after burpees...hope you had a good day.
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Post by TM79 on Aug 25, 2016 23:11:24 GMT
WU-10 Pull-ups, 9 squats, 8 push ups, 7 sit ups, 6 Pull-ups, 5 squats, 4 push ups, 3 sit ups, 2 pull ups, 1 squat TT=2'14" Strength: squats 5x5 240, 245, 250, 255, 260 E2MO2M Conditioning: 2RFT of: 80 DU's, 60 squats, 20 burpees TT=10' on the $$$ Notes: WU was spur of the moment creation. It was ok. Squats were tough. I tried to do sets across with 260 but after 3 I said no way. Dropped down and started over with ramping sets. Much better. The conditioning was quick and dirty...DU's are not fun after burpees...hope you had a good day. Nice job man! Solid sets on squats. Yeah, I bet DU's suck after burpees. Ha ha ha.
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Post by TM79 on Aug 25, 2016 23:12:36 GMT
Bench Work up to a 7 Rep Max for the day. 7x135, 7x165, 7x185, 7x205 (PR 7RM)
Pull/Variation 5 Rounds of Pull-ups for Max Reps: *Rest 90 Seconds between sets. Round 1: 14 Round 2: 10 Round 3: 8 Round 4: 8 Round 5: 7
Then, 30 reps of Bench at 50%: 22x125, 8x125
Then, 30 reps of Bent Rows at 50%: 12x115, 12x115, 6x115
Time: 24:30
Assistance 4 Rounds: 20 Push-ups 15 Rows, 115 10 Back Extensions
Time: 8:40
Conditioning: Metcon
For time: 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand push-ups
Time: 10:40
Comments: Well, the brief break in the heat is now over. Back to hot and muggy again. Hopefully we will see some more permanent cooler weather coming up. Bench: Pauses weren't quite as long as I thought they were, but not bad. I'll take it. Happy with a PR there. Pull-ups: Decent numbers on these sets. I skipped pull-ups on the last me week of my previous cycle so it has been 2-3 weeks since I've done them like this. Assistance: Good assistance combo. The back extensions felt good. Metcon: Really shouldn't have chugged that bottle of water before that... That was supposed to start with two additional sets. 50 Box Jumps and 25 HSPU's. I took those sets out as it seemed like a bit much. All HSPU's were piked with my feet on the 24" box. I'll tell you what, burpees suck, but box jumps aren't far behind. Glad to have this one in the books. Just a run left to do. That will likely be Saturday. Have a good night!
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Post by jaysun on Aug 26, 2016 1:12:45 GMT
Bench Work up to a 7 Rep Max for the day. 7x135, 7x165, 7x185, 7x205 (PR 7RM) Pull/Variation 5 Rounds of Pull-ups for Max Reps: *Rest 90 Seconds between sets. Round 1: 14 Round 2: 10 Round 3: 8 Round 4: 8 Round 5: 7 Then, 30 reps of Bench at 50%: 22x125, 8x125 Then, 30 reps of Bent Rows at 50%: 12x115, 12x115, 6x115 Time: 24:30 Assistance 4 Rounds: 20 Push-ups 15 Rows, 115 10 Back Extensions Time: 8:40 Conditioning: Metcon For time: 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand push-ups Time: 10:40 Comments: Well, the brief break in the heat is now over. Back to hot and muggy again. Hopefully we will see some more permanent cooler weather coming up. Bench: Pauses weren't quite as long as I thought they were, but not bad. I'll take it. Happy with a PR there. Pull-ups: Decent numbers on these sets. I skipped pull-ups on the last me week of my previous cycle so it has been 2-3 weeks since I've done them like this. Assistance: Good assistance combo. The back extensions felt good. Metcon: Really shouldn't have chugged that bottle of water before that... That was supposed to start with two additional sets. 50 Box Jumps and 25 HSPU's. I took those sets out as it seemed like a bit much. All HSPU's were piked with my feet on the 24" box. I'll tell you what, burpees suck, but box jumps aren't far behind. Glad to have this one in the books. Just a run left to do. That will likely be Saturday. Have a good night! "Burpees suck but box jumps aren't far behind them..." I laughed out loud at that. Very true, I did box jump overs this week and they are as bad as burpees. Nice job on the PR! The assistance looked good. Did you make that metcon up? Looks like some of the stuff I have been doing. Nice work and good times on all.
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Post by TM79 on Aug 26, 2016 1:53:28 GMT
Bench Work up to a 7 Rep Max for the day. 7x135, 7x165, 7x185, 7x205 (PR 7RM) Pull/Variation 5 Rounds of Pull-ups for Max Reps: *Rest 90 Seconds between sets. Round 1: 14 Round 2: 10 Round 3: 8 Round 4: 8 Round 5: 7 Then, 30 reps of Bench at 50%: 22x125, 8x125 Then, 30 reps of Bent Rows at 50%: 12x115, 12x115, 6x115 Time: 24:30 Assistance 4 Rounds: 20 Push-ups 15 Rows, 115 10 Back Extensions Time: 8:40 Conditioning: Metcon For time: 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand push-ups Time: 10:40 Comments: Well, the brief break in the heat is now over. Back to hot and muggy again. Hopefully we will see some more permanent cooler weather coming up. Bench: Pauses weren't quite as long as I thought they were, but not bad. I'll take it. Happy with a PR there. Pull-ups: Decent numbers on these sets. I skipped pull-ups on the last me week of my previous cycle so it has been 2-3 weeks since I've done them like this. Assistance: Good assistance combo. The back extensions felt good. Metcon: Really shouldn't have chugged that bottle of water before that... That was supposed to start with two additional sets. 50 Box Jumps and 25 HSPU's. I took those sets out as it seemed like a bit much. All HSPU's were piked with my feet on the 24" box. I'll tell you what, burpees suck, but box jumps aren't far behind. Glad to have this one in the books. Just a run left to do. That will likely be Saturday. Have a good night! "Burpees suck but box jumps aren't far behind them..." I laughed out loud at that. Very true, I did box jump overs this week and they are as bad as burpees. Nice job on the PR! The assistance looked good. Did you make that metcon up? Looks like some of the stuff I have been doing. Nice work and good times on all. Ha ha. Glad that got a laugh out of you. That one was today's WOD on CF main site. I just took out the opening "round" 50 Box Jumps (not going to abbreviate that) and 25 HSPU's. It does look a lot like the metcons you have been doing. I even thought about you when I was doing those HSPU's. I was literally upside down and thinking, "I don't know why Jaysun likes this sh!t. This sucks!"
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Post by jaysun on Aug 26, 2016 2:10:12 GMT
"Burpees suck but box jumps aren't far behind them..." I laughed out loud at that. Very true, I did box jump overs this week and they are as bad as burpees. Nice job on the PR! The assistance looked good. Did you make that metcon up? Looks like some of the stuff I have been doing. Nice work and good times on all. Ha ha. Glad that got a laugh out of you. That one was today's WOD on CF main site. I just took out the opening "round" 50 Box Jumps (not going to abbreviate that) and 25 HSPU's. It does look a lot like the metcons you have been doing. I even thought about you when I was doing those HSPU's. I was literally upside down and thinking, "I don't know why Jaysun likes this sh!t. This sucks!" Man, I have embraced the handstand of any kind. They are fun to me now. Try doing the HSKU's against a wall and just holding it.
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Post by TM79 on Aug 26, 2016 10:11:02 GMT
Ha ha. Glad that got a laugh out of you. That one was today's WOD on CF main site. I just took out the opening "round" 50 Box Jumps (not going to abbreviate that) and 25 HSPU's. It does look a lot like the metcons you have been doing. I even thought about you when I was doing those HSPU's. I was literally upside down and thinking, "I don't know why Jaysun likes this sh!t. This sucks!" Man, I have embraced the handstand of any kind. They are fun to me now. Try doing the HSKU's against a wall and just holding it. Honestly, I would probably do them more if I had a good space to do them. Wall space is one thing I have very little of. I'd have to go all the way out into the back yard and do them outside with my hand in the dirt. Hopefully the next house will be a little larger, etc.
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