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Post by jaysun on Nov 10, 2016 21:47:23 GMT
WU: 543212345 reps of Pull-ups and squats loads: 135,205,265 Strength: Squats 5x3 265,285,305,315,325 TT=17'40"(including WU) Conditioning: 12' AMRAP of: 10 burpee box jumps, 15 KBS@55#, 20 air squats TR=4 + 10 BBJ + 5 KBS Notes: good stuff today. I liked this WOD. Squats were not as bad as I thought they would be. No school tomorrow, off to soccer.
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Post by TM79 on Nov 10, 2016 23:28:41 GMT
WU: 543212345 reps of Pull-ups and squats loads: 135,205,265 Strength: Squats 5x3 265,285,305,315,325 TT=17'40"(including WU) Conditioning: 12' AMRAP of: 10 burpee box jumps, 15 KBS@55#, 20 air squats TR=4 + 10 BBJ + 5 KBS Notes: good stuff today. I liked this WOD. Squats were not as bad as I thought they would be. No school tomorrow, off to soccer. Nice job man! Those are some serious squat numbers! Good job on the conditioning too. Whoever thought of combining burpees and box jumps should be burned at the stake. Have fun at soccer!
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Post by TM79 on Nov 10, 2016 23:30:05 GMT
Push Press Work up to a 3 Rep Max for the day: 3x95, 115, 135, 155, 175 (PR 2-3RM)
Widowmaker: 25 Standing Dumbbell Overhead Press, 30 lb Dumbbells
Time: 11:15
Assistance 4 Rounds: 8 Kneeling Landmine Press, 45 lbs (each arm) 10 One Arm T-Bar Rows, 45 lbs (each arm) 5 Leg Levers
Time: 10:04
Conditioning: Metcon
For Time: 25 Pull-ups 50 Sumo Deadlift High Pulls, 45 lbs 100 Squats, 45 lbs 50 Box Jumps, 20" 25 Pull-ups
Time: 12:25
Comments: Going to finish my last lift of the week with a variation to stay consistent. Tonight it will be Push Press in place of Overhead Press. Push Press: Felt good to put some serious weight overhead! Pumped to do this lift heavy for the first time in over a year and come right out and set two PR's! Assistance: Love those Landmine Press's. Went ahead and super setted that with one arm T-Bar Rows and some light ab work. Good stuff... Metcon: Got this one from crossfit. I've subbed some things. Most notably, squats for overhead squats. I can't do those. Still, 100 squats will take a few minutes with just the barbell. Let's see how this goes....... Not too bad. I will say that I don't believe about 95% of the people who claimed they finished all of that in 15 minutes and did 100 Overhead Squats. No way... I was repping out regular squats about as fast as you could go and I doubt you could do 100 OH Squats anywhere close to that fast. At least not with real depth. Anyway, the box jumps SUCKED after doing all of those squats. Everything else was pretty easy. OK, just a run left to do this week. Have a good night!
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Post by jaysun on Nov 11, 2016 4:19:33 GMT
Push Press Work up to a 3 Rep Max for the day: 3x95, 115, 135, 155, 175 (PR 2-3RM) Widowmaker: 25 Standing Dumbbell Overhead Press, 30 lb Dumbbells Time: 11:15 Assistance 4 Rounds: 8 Kneeling Landmine Press, 45 lbs (each arm) 10 One Arm T-Bar Rows, 45 lbs (each arm) 5 Leg Levers Time: 10:04 Conditioning: Metcon For Time: 25 Pull-ups 50 Sumo Deadlift High Pulls, 45 lbs 100 Squats, 45 lbs 50 Box Jumps, 20" 25 Pull-ups Time: 12:25 Comments: Going to finish my last lift of the week with a variation to stay consistent. Tonight it will be Push Press in place of Overhead Press. Push Press: Felt good to put some serious weight overhead! Pumped to do this lift heavy for the first time in over a year and come right out and set two PR's! Assistance: Love those Landmine Press's. Went ahead and super setted that with one arm T-Bar Rows and some light ab work. Good stuff... Metcon: Got this one from crossfit. I've subbed some things. Most notably, squats for overhead squats. I can't do those. Still, 100 squats will take a few minutes with just the barbell. Let's see how this goes....... Not too bad. I will say that I don't believe about 95% of the people who claimed they finished all of that in 15 minutes and did 100 Overhead Squats. No way... I was repping out regular squats about as fast as you could go and I doubt you could do 100 OH Squats anywhere close to that fast. At least not with real depth. Anyway, the box jumps SUCKED after doing all of those squats. Everything else was pretty easy. OK, just a run left to do this week. Have a good night! I had to Google the landmine press. Looks perfect to SS with T-bar rows. Some serious congratulations on your PP numbers! 175x3 is a lot of weight to put OH and your form looked good too. Stoked for you. Soccer was great. We had picture night for my U8 team and it was the last practice for my U10 guys as we have games Saturday, Tuesday and Thursday with our last game being Thursday. #1,2 & 3 all scrimmaged tonight. #2&3 are 4&6YO and held their own with the big boys. Happy Armistice Day! That's old skool for Veterans day. In 1918 on the 11th hour of the 11th day of the 11th month the treaty was signed by the 35 countries who participated in WW1. Think about that, 35 countries were involved in WW1!
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Post by jaysun on Nov 11, 2016 4:21:16 GMT
WU: 543212345 reps of Pull-ups and squats loads: 135,205,265 Strength: Squats 5x3 265,285,305,315,325 TT=17'40"(including WU) Conditioning: 12' AMRAP of: 10 burpee box jumps, 15 KBS@55#, 20 air squats TR=4 + 10 BBJ + 5 KBS Notes: good stuff today. I liked this WOD. Squats were not as bad as I thought they would be. No school tomorrow, off to soccer. Nice job man! Those are some serious squat numbers! Good job on the conditioning too. Whoever thought of combining burpees and box jumps should be burned at the stake. Have fun at soccer! Thanks. Squats were not too bad. I agree, burpee box jump overs are terrible. As if a burpee isn't bad enough.
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Post by TM79 on Nov 11, 2016 11:19:07 GMT
Thanks! Cool facts about WW1. I really miss hearing my Grandfather tell me stories about WWII. They really were the last great generation. I try to imagine how different our society would be had a majority of us gone over and fought in some conflict like that. The mental toughness of those folks is second to none. Glad your boys are wrapping up a successful soccer season. It sounds like they are really good!
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