Submitted by benjamin on Sun, 2013-02-17 21:00
STRENGTH:Back Squat 5x5< 1 yr., 5x8< 6 mo., 5x10
STRENGTH:Bench Press 3x3
WOD:"Wagging"Amrap 65 Thrusters 115/8330 Mountain Climbers
Just woke up.
175 x 5 BS
145 x 3 bench
DNF - Apparently I tweaked something in my quad such that raising my left knee above my waist hurts. Should be fine in a few days.
BS 5x8 @125
BP 3x3 @75
From the road:
FS with 50lb dumbbells, 5x10.
BP with 50lb dumbels, 3x8, 2x10
WOD: using a pair of 35lb dumbbells. 5 rounds + 2 reps. Left arm was having trouble locking out the thrusters the last couple rounds.
First jogged to XF SLC but they weren't open. Should have called first. Bad CLee.
BP asc to 105
WOD: 6+4, 73#
6am was rough. had to take a late morning nap.
S: Back squat 5x5 (155, 155, 165, 165, and 175) - Very happy with form. Got low! Chest up, knees out. Thanks Coach for noticing!
S2: Bench Press 3x3 (95, 115, 135 - PR).
WOD: 6 rounds & 2 Thrusters (at 55#). After first round unbroken, yikes!
worked with lauren, amy, katie, and steph... and finished the strength sets with 4 second to spare. awesome :)
BS 5x5 at 118#
bench to 78
WOD 6 rounds + 1 rep at 48#.
5x5 BS to 175#, 3x3 bench to 175#
6 rounds, 2 thrusters @ 75#. Thrusters were really killer! Could have scaled down the weight and still would have been hard.
Bench Press: 3x3 70#
WOD: 5 Rounds +2, 48#
Good to get back to squatting. Took it easy on the weight and worked on getting out of the bottom faster.
Bench press sets of 3@135,135,155
I think I lost yesterday's WOD. 4 rounds +2, 65#. Just kinda gave up on life before and during every set of mountain climbers after the first
BS: did flat sets at 105#. Last time we did 5x8 I ascended to 110#, so this felt good. Helped having cheerleaders yelling knees out! (my right side has a bad habit of wanting to collapse inward)
WOD: 53#, 8rds + 4 thrusters
Back Squat 5 x 10 95# went back to 85# for full range of motion
Bench press 3 x 3 up to 105# - needed assistance on last rep
Thrusters 55# 5 rounds
oh i'll tell you what though,
my hams and glutes hurt more than my quads today, I think that means I am starting to use the right leg muscles in the squat more consistently.
BS - #75 5x10 (up #10)
BP - #90 3x3 (up #15)
trip digits, here i come!!!
WOD - brutal 5 rounds, #33
Had a layoff due to blizzards and then work travel. Back at the squats after like 10 days :(
Squat: 135 x 5 x 10
Bench: 135 x 3 x 3, + 145 x 3
WOD: 75 lb thrusters, 5 rounds
My hip flexor was killing me for some reason after the squats and those mountain climbers were not as fast as they could have been because of it. It hurt the entire time. Feels better this morning though.