Saturday 12/25/10

Merry Christmas!

Phil:

OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+


Deadlift
5 RM


Strict Pull-ups
3 x 15


10-9-8-7-6-5-4-3-2-1 reps for time of:
1-arm DB Hang Power Snatch, 25% BW
Box Jumps, 24"/18"


Kiley:

OHS 1 RM

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 Arm DB Hang Power Snatch
Box Jumps, 18"
Posted by Phil
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3 comments:

Phil said...

OHS
5/3/1 - Week 1
Training Max = 245#
-----
160-5 (65%)
185-5 (75%)
210-5 (85%)

My shoulders (esp. the right one) about came out of their sockets (or went further into them?) on that last rep or two.

Strict Pull-ups - 3 x 15
Supinated
15
14
7

December 25, 2010 at 12:32 PM
Kiley said...

OHS
45 x 5
65 x 5
75 x 3
----------------
85 x 1
95 x 1
105 x 1 (PR)
115 x fail

I probably should have tried 110 first, which I realized as I was about to jerk the weight up on 115. I believe my exact thought was "Hmmm...have I ever jerked this much?" I then proceeded to jerk it...and dump it behind me.

I used 30# DB for the metcon. Should be 33# but whatever. Time was 5:32. The air was COLD on the little lungs!

December 25, 2010 at 7:04 PM
Phil said...

About 8 hours later . . .

DL - 5 RM
485-5

Metcon
BW = 215-220#, used 55# DB (25% of 220)
4:55

The rep scheme (left arm snatch vs right arm snatch) was 10L, 9R, 8L, 7R, 6L, 5R, 4L, and then 3-2-1 all with the right arm.

December 25, 2010 at 8:51 PM

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