dumbbell press worked up to 110 pds x 5 x 3 and 60 pds x 20
rope tri ext.- 90lbs. x 10 x 3 sets
rev. pec deck (with palms facing each other)- 150lbs. x 10 x 3 sets
straight bar curls- 65lbs. x 10 x 3 sets
chest supp. rows- 200lbs. x 10 x 3 sets (alternating grip)
200 mt sprint x7 (walk back/30 sec rest)
15 AMRAP (completed 6 rds)
400 mt row
5 95 pd thruster
5 strict pullups
free squat w straight bar - choked reverse mini band -
worked up to 410 pds x1. need to work on bar placement cause this is WEAK!
reverse hyper's - 400 pds x2 x20 - x1 x10
speed bench day: 1.5" arch bar
worked up to mini band doubled with 115 pd bar weight x3 x6 sets -felt real good today
rope triceps double pulley 140 pds x10 x5 sets
elbows out 40 pds x10 x5 sets
chest supported rows 200 pds x10 x6 alternating grip and seat
mini band pull aparts (shoulders) x10 x5 sets
deadlift suit day, spent 30 minutes+ trying on 2 suits. what a grind, both did not fit, body was shot afterwards, thanks bruce for struggling w me,
crossfit games wod 13.1
40 75 pd snatches
30 135 pd snatches
failed attempt at 165 pd snatch
time: 14.5 minutes
Worked up to 275 pds. Then 3 board press @ 315 pds x1, 365 fail x2.
10 minute break. Started all over again @135 pds. PR @ 315 pds, no boards. EASY!
I think I really activated my CNS and had a different lift off.
rev peck deck, palms facing in, 150 pds x10 x4 sets
tricep rope pull downs 140 pds x10 x4 sets
floor dumbell extensions 45 pds x10 x4 sets
chest supported rows 265 pds x10 x4 sets, alternating grip.
Worked up to 735 pds (60 pd PR)
445 pd hold for 60 seconds, tons of fun :)
ab strap pulldowns 135 pds(?) x12 x3 sets
seated band abduction (green band) x5 x3 sets w 3 second holds
nice pr on the bench press....315lbs. !!!!
and on the weighted hip thrust....735lbs.!!!!
For Time: 14:25 minutes, lower back super pumped on last set of KBS, had to break into sets of 8-10.
20 KBS 24 kg
12 push press @ 135 pds
40 KBS 24 Kg
9 push press @ 135 pds
60 KBS 24 kg
6 push press @ 135 pds
worked up to 155 pds x3 x8 sets
straight bar curl 95 pds x5 x3 sets x3 x2 sets
lying tricep ext 40 pds x10 x5 sets
micro mini shoulder rotations x10 x5
monster mini (?) band pull aparts x10 x5
Tried putting on another dead lift suit today. Too tight on bottom. Not able to get down.
ab strap pull downs 125 pds x10 x4
lat pull downs 140 pds x10 x4
ab side bends 70 pd kb x10 x5
plus seated band abductions (black band) x5 x5
Worked up to 275 pds x1, shirt on, 315 3 board x2, 345 2 board x1, 365 all the way and got it. Pretty stoked! Everything really seems to be coming together!!
lying tricep ext 35 pds x15 x4 sets
tricep rope pulldowns 70 pds x15 x4 sets
curl 140 pds x10 x4 sets
chest supported rows 185 pds x20 x3 sets
great lift today, solid!!!
yoke bar suspended good mornings, set @42"
worked up to 445lbs. x 1 w standing pass out :)
landmines- +25lbs. x10 x2 sets +35lbs x10 x3
pull ups- x5 x5 sets
worked up to 135 pd bar weight plus mini bands x3 x7 sets. all sets were pretty fast and explosive
185 pd bar weight plus mini bands x1
225 pd bar weight plus mini bands x1 w foam pad on chest
255 pd bar weight plus mini bands x1 w foam pad on chest
straight bar tricep push downs 140 pds x10 x6 sets
rope tricep pull downs 140 pds x10 x6 sets
chest supported rows 155 pds x15 x6 sets. various grips and seat height
solid day everything felt really good.
Box Squat Day
Used the 1 arch bar today, worked up to 175 pds bar weight plus mini (?) band over collar x2 x6 sets
GHD's body weight x6 x1, 1 band x6 x1, 2 bands x5 x1, 1 band x6 x1, body weight x6 x2 sets
Side Bends 110 pd x10 x4, 70 pds x12 x2
Ab Strap Pulldown 145 pds x10 x6
another solid day, feeling real good,
4 rds for time: no clue what time was but it was fast
200 mt run
3 C-J's 185 pds
5 burpee pull ups
7 wall balls 20 pds
7 deadlifts 185 pds
4 board press @ 275 pds, 315 pds, 365 pds, 380 pds (grinder)
rev peck deck palms facing in 165 pds x10 x3 sets
lying tricep ext 40 pds x10 x3 sets
rope tricep pulldowns 70 pds x10 x3 sets
chest supported rows 265 pds x10 x3 sets alternating grip