Submitted by benjamin on Tue, 2013-01-15 21:00
STRENGTH:Front Squat 3x6< 1 yr. 3x9< 6 mo. 3x12
STRENGTH:Push Press 3x3
WOD:"Dudley Moore" 10 RFT10 Pullups10 Situps
for helping me reach a front squat PR of 6 reps at 185lbs
push press 135 lbs
wod- 7 or 8 rounds in 8 minutes and was too tired to finish.
FS: 3x9 @ 83#
PP: 3x3 @73#
Feel like I should have gone a bit heavier on both.
WOD: 11:10, green and red band for pull ups
Front Squat - 3x6 @ 73#
Push Press - 3x3 @ 53#
WOD - 11:22; green+red for the pullups
FS: 3x6 115
probably could have gone a bit heavier on both FS and PP.
WOD: 12:15 rx--bloody hands and all.
S: Front Squat 3x6, flat at 115#.
S2: Push Press 2x3, flat at 95# (ran out of time).
WOD: 11:40. Ring Rows instead of pullups. Glad to be back after a week off.
FS 3x6 flat at 88#
PP 3x3 flat at 73#
WOD 8:36 with ring rows, didn't feel particularly hard so i probably should have picked a lower set of rings / more difficult foot placement. or just gone faster!
FS: 3x6 - 115,125,125
PP: 3x3 - 105,115,115
WOD: 11:49 - thin green & thin red bands (100 pull-ups - never would have thought that was anywhere in my realm 15 mos ago - banded or not!)
FS: 3x9 - 115, 135, 145 (failed on last rep) per Coach Ben need to work on using my glutes, frustrating
PP: 95, 115, 135
WOD: 12:23 - blue band kipping pullups
*this one was grueling but fun*
Front Squat 3x6 to 73#
Push press to 58#, ran out of time and missed the last set but was going for 68#
WOD: 8:28 ring rows
Thanks to Janet for the front squat tips!
FS: 3x9 flat sets at 108# - Thanks Coach B as always, for pushing (making) me do more weight than I think I can do! You proved me wrong, once again :)
PP: we were a little slow on our Front Squats, so I got 2x3 at 53#. Still need to work on over-the-head lifts.
WOD: 8:24, ring rows. Tried to make these as hard as possible. Was feeling it towards the last few rounds.
Front Squat: 105 x 3 x 12
Push Press: 105 x 3 x 12
I feel like I can do more still on both lifts, but the last reps were tough.
Scaled to ring rows halfway thoguh because I'm too uncoordinated to get my foot in the band for pullups. 11:05.
FRONT SQUAT: bar resting in throat, hands still hating that position
3x9 @ 165. 10 lbs heavier than last week. Entire last set was brutally unpleasant, mostly a throat and wrists thing. Last rep of last set was coming off of my shoulders so I had to kind of throw it forward back onto the rack as I came up.
PP up to 135, failed 3rd rep of set three though. Love to overhead press.
WOD 11:21, ring rows.