Weighted Pull-ups
5 x 5
For time:
10 DB Hang Power Cleans
10 Burpees
40 Sit-ups
10 DB Hang Power Cleans
10 Burpees
30 Sit-ups
10 DB Hang Power Cleans
10 Burpees
20 Sit-ups
10 DB Hang Power Cleans
10 Burpees
10 Sit-ups
Loading for DB hang power cleans is 50% BW total (not per DB).
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7 comments:
Did the Row/Turkish Get-Ups WOD from the main site. I scaled the TGU to 1 pood and only 20 per round - even so I got just shy of 3 rounds. (TGU are not meant to be part of met-cons.) I got some crazy looks since I took the dumbbell downstairs to the "cardio area" and did my TGU right behind the rower.
Jacob, welcome back the the US. As for your holiday work-out schedule, you are welcome to come with me while visiting Indy. In fact, I'd be happy to save the "Lumberjack 20" until you get here. I really want to try that WOD and gladly invite you to join my misery.
Seth, thanks for the kind welcome. There's nothing I wanted for Christmas more than an invitation to do the Lumberjack 20 with you.
I got a PR on 5x Bench Press -- 195 (lb).
Me and Phil did 5x5 Back Squat and Bench Press. My back hurt a little for some reason, so no reason to report my squat #s. But on Bench:
145
155
165
180
195
Thursday -
5 x 5 OHS
45
65
75
80 x 2
80 x 5 - 5 rep PR
Then:
3 rounds for time of:
10 back squats, 95#
20 burpees
8:04
Saturday:
Deadlift 5 x 5
125
145
165
180 x 3
180 x 3
Did this at the new gym. They have all fat bars there so grip was a major issue. That might be a 3 rep max. Dunno.
Then I jogged 2 miles in Sarah's new shoes that she offered me b/c they hurt her feet. 21:00.
Then I swam a mile. 30:32.
Okay, this is funny, but I'mna keep posting on this day til Phil posts a new one. =)
Today did:
Push Press
5 x 5
65
75
85 (might be 3 rep max)
95 x 1
95 x 1
I was at Urban Active, where there is one squat rack and no bumper plates. So...I didn't really fight for rep 2 on the 95, but I feel like I could have gotten it at CHS w/o fearing the failure etc. Oh well, next time.
Then I did this on the Urban track which is 11 laps for 1 mile. Also, I suck at math.
Run 400m
50 Squats
18:06
I was disappointed b/c LAST time I did this, my time was like 15:30 or so...And I knew my squats WERE continuous this time, and they never have been before...so...what the heck? UNTIL I talked to Bartels and he pointed out I'd run too much each time. HA! I ran 3.25 laps and I should have run 2.75. Which...had I figured this out BEFORE I got upstairs, I might have been okay. ANYWHOOO...so I ran 1/2 lap too much each time. GARH! So...it was good I guess. =)
Today I just swam.
10 X 50's on the 1:00. Then did some form work.
8:35
BW = approx 210#, used 55# DBs
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