Submitted by benjamin on Thu, 2013-01-10 21:00
STRENGTH:Back Squat 5x3
WOD:"Beau"Amrap 108 Ring Rows6 Power Cleans 155/10514 Lateral Jumps over bar
BS flat at 245lb. Decline at 275lb. Should work 5x275 declines on heavy days to help improve my squat depth.
WOD: 135lb 5 rounds + 2 cleans
I could barely walk for a couple days after Monday's squats. What happens to me now?
Substituted squats with Romanian DLs (195x5). Knee is getting better and should be squatting in the next two weeks.
WOD: 115 - 6 rounds plus 7 ring rows. Went light today to work on better form for power cleans. Still have some progress to make (quick elbows, hips, etc.)
A+ for CLee. Very beastly today.
BS: 3 or 4? x 4@ 115# 1 x4 @125#
WOD: 63#, 8rds + 8 ring rows
Back squat5x3 up to 125115, 115, 120, 120, 125Getting closer to the right depth with a lot of extracurricular work...
WOD7 rounds + 6 ring rowsCleans @ 53#
....And let's not forget the 15 burpees because that's the best way to greet Fridays :)
5x4@225 Heavier than Monday's sets of 8@205, and at about 70% of maximum. Full bore max effort required on final rep. Remember to SCREAM to unlock strength reserves
And then I got 5 rounds of the WOD with 75# on the bar.
BS: 5x4 - 105, 110, 115, 120, 125 (12lbs more than Monday)
WOD: 6 rounds with 53lb cleans
BS:started at 225, did one set but had to fight it a lot. 4x3 at 205.
Feels like I'm relearning how to squat with the change from low-bar to high-bar and squatting to the ground.
Power cleans @ 155, all sets unbroken
Ring rows were more upright, but focused on maintaining good form and completing sets unbroken.
I had a blast tonight. So fun.
felt good to be back at the box tonight after a cold and some other things that took the wind out of my sails this week!
Backsquat: 5x3 flat sets at 90#, took it slightly easy
WOD: 53# 6 rounds + 6
Squats: 5x3 flat @115
WOD: Sub deadlifts at 95# for power cleans - 8 rounds + 5 ring rows.
BS 5x4 flat at 135
WOD: 5rnds + 8RR & 2PC with 73#.
my performance was up and down all week.
squats 5x3 heaviest set-3 reps at 275lbs
i had a anxiety attack and bailed during the wod, not the first time for me.
today i lost the battle but the war isn't over.
tomorrow is another day
Seems like it was a rough week for some of us! Keep fighting the good fight, h2O'ers. Every time you walk through the door is a victory. Reach out if you need help, an extra ear, spotting, someone to share your paleostix with. Adam -- I will be quoting you.
Back Squat 5x3 155# and 1 rep at 165#
WOD - 7+3 rounds 95# PC