Submitted by benjamin on Thu, 2014-08-07 19:00
SPEED BENCHEMOM 83 x 55% of 1RM
SHOOTY SHOOTY GUN GUN8 Rounds10 Push-Ups10 Toes to Bar
Day 2 back at the gym -- it was nice to see some more familiar faces!
Worked up to 45lb bar on bench press.
Found that I can back squat. Worked up to 95lb for now. I think I mainly need to not lose focus when moving weight on and off the bar.
Tested a couple strict pull-ups. They felt OK. Main concern is not to be careless jumping onto the bar.
Underhand rows. Did 85lbx2, then dropped to 65 for round 3 so I wasn't pushing myself.
nice to know you still got speedy posting skillz.
Speed bench: 43#
WOD: 9 rounds w/ 18" PU and knee raises. (Oopsie- thought it was an AMRAP 10- I know, doesn't make any sense on all fronts) Coach capped the workout at 9min. So AMRAP 9.
3X12 @ 43# barbell rows
A CLee sighting...bench presses...and I had a friend show up at 6am - talk about a good start to Friday!
Speed Bench: 145# and shared a bench with Long and Chris S...it was good sludging through it with those guys. We only got through 6 rounds.
WOD: I finished 6 rounds in the unofficial 9 minute time cap...I just couldn't get the kipping timing down for the T2Bs. Looks like another skill to add to my 'need to improve' list!
BB Rows: Hit these unbroken at 135#...hooray for lat work!
Post Class: MU work with Jillian - she's so close! Handstand work (keep vertical neck straight, find a good pace) and then a bar MU at the prompting of Long to close things out.
See you sexy people at the beach tomorrow...
BP @ 53#, four of us on the bar so we only got through 7 rounds
Work - Somehow I thought this was 5 rounds and underscaled the pushups. 6 rounds at 16", strict knee ups ... got in a 7th round of pushups on the 24" bar
underhand barbell rows @ 53#
Bench Press- got through 7 rounds at 53#
WOD- got through 7 rounds at the 9 min cap, 24" bar for push ups, knee raises
BB rows 3x12- 53#, forgot to take Jillian's weight off the last set and did 58# which required stopping a few times to reset. Need to work more on strengthening lats/back in general.
Sad to miss beach day tomorrow. Will be in NYC. Have fun all!
Bench Press: 6 rounds at 90. I thoguht we got 7, but Adam is claiming 6 so I'll believe him.
5 rounds. I used the pushup bar because I thought that would be what limited me but I was totally wrong. The toes to bar killed my grip quickly. I could have done my pushups on the floor.
Shared a bar with John and CLee. Worked at 75 and got through 7 rounds. Bench Press felt good. I need to make sure my right shoulder doesn't get out of position.
WOD I got through 7 rounds doing RX pushups with strict knee raises. The pushups slowed down in the fifth set. The knee raises snuck up on me a little bit.
For whatever reason this week has been a grind. I felt like I was dragging myself through WODs but the week is just about over and I didn't let the couch win. Small Victories!
WOD: 7 rds + 14. 20inch box and knee raises. I was 2 knee raises shy of getting 8 rounds!
3x12 barbell rows with 33# bar.
I wish we could make beach day tomorrow but we have plans. :(
that you can't join us!
work or sleep getting in the way, so more running.
1.49mi @ 7:29/mi pace
Prior to class, did 8 Incline bench, rest 1:00, 5 3" deficit deadlifts, rest 2:00 for 4 work sets. Hit 95, 115, 2x8x135 on the bench, 275, 395, 2x5x315 on the deads.
In class, 8x3x95#. Felt solid, would have liked to move the weight faster. 9 minute cap held me at 5+5 for Shooty Shooty Gun Gun. 3x12x115 on the supinated bb rows.
As always, stoked to work out with the class.
think we got to 6 rounds. did 3x125.
Shooty Shooty Gun Gun: Rx pushups and 6 strict hanging knee raises
Saw 10 pushups and thought, No Problem! First 6 rounds of unbroken pushups no problem but in round 7 I unexpectedly failed after 7 and in round 8 I had to break them up into 4,3,3. Ah well.
bb rows 3x12 @ 125
Post-class Pullup Work
8x3 pullups with the medium blue band
5x3 pullups with the medium red band.
2x12 dumbbell shrugs with the 70s.
5x12 one arm DB rows with the 30.
Bench @ 125, got through 6 rounds in our 4-man rotation.
WOD: 9:01. Came out of the gate a little hot, Coach advised that I rest about 10 sec between movements. Good advice. Most pushups unbroken, but did a few "rock-backs" for a brief rest in the later rounds. Had to start breaking up the T2B in round 5 or 6, form was getting ugly from tired arms. Went to 5s, then 5, 3, 2.