Monday 06/21/10

Phil:

Snatch
85% x 1 x 5


Front Squat
1 x 12


5 rounds for time of:
200m run
4 Muscle-ups
6 Deadlifts, 255#/175#
Posted by Phil
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4 comments:

chris said...

10 RFT

Run 100M
Rest 90 seconds

15:58

Fastest 100M: 15.2 seconds
Slowest 100M: 16.8 seconds

June 21, 2010 at 8:19 PM
Phil said...

Snatch
85% x 1 x 5
85% of 175# = approx 150#
150-1
150-1
150-1
150-1
150-1

Unlike last week's 145 x 1 x 6 (wherein I had to take 8 attempts since I missed 2 of them), I didn't miss any today. Last week was rough - got to some stuff, but not all of it, and I still haven't posted anything from that week. At any rate, it was nice to get these today. Probably was the sweet new long socks. I'm pretty much unstoppable now. Pictures to come.

Good Mornings 3 x 10
135-10
135-10
135-10

Rip's of the opinion that you shouldn't do these with more than 35% of your max squat (if I recall correctly). He knows more than I do, so I dropped the weight down a bit from the last few times I did these (145). It's still more than 35%, but it was an easy weight to use.

5 RFT of:
200m run
4 Muscle-ups
6 Deadlifts, 255#

15:52

The muscle-ups were the issue. I didn't miss any, but they were slow. Also, how is it that I can forget that these tear up my upper arms (friction from the straps on the dip portion). I should have worn a long-sleeve shirt, but I was stupid, and now I have some nice raw spots.

June 21, 2010 at 10:57 PM
Seth Mierow said...

Did the metcon today - good WOD Phil.
Time: 10:51
I subbed 245# for the DL (figured nearly 100# over bw was sufficient, though could have done 255# and in hindsight should have).
All the muscle-ups were unbroken except round three. All DLs unbroken.

June 24, 2010 at 7:25 PM
Phil said...

Seth - nice job on the muscle-ups. I can't take credit for that one - I got it from Dutch Lowy.

June 24, 2010 at 10:11 PM

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