Saturday 03/19/11

Phil:

Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


3 rounds for time of:
400m run
25 Wall Ball Shots, 20#, 15#


Kiley:

CFE Swim:
4 x 100y, rest :30 between each one.  Then 3 x 200y, resting 1:00 between each.  Keep within 3 seconds of fastest 100 and 200.

"Long Tabata"
:30 on, :20 off for 8 rounds each of the following exercises:
Push-ups
Sit-ups
Squats
Posted by Phil
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4 comments:

Kiley said...

100's:
1-1:20, rest :30
2-1:22, rest :30
3-1:24, rest :30
4-1:25, rest :30

200's:
1-3:01, rest 1:00
2-3:20 (Swim cap came off, knocking goggles off, had to put back on), rest 1:00
3-2:59

March 19, 2011 at 1:06 PM
Kiley said...

Long Tabata
Push-ups: 13, 9, 7, 8, 8, 8, 8, 7= 68
Sit-ups: 20, 20, 19, 19, 18, 19, 18, 18=151
Squats: 22, 22, 22, 22, 22, 21, 21, 21=173

March 19, 2011 at 6:26 PM
Phil said...

Deadlift
215-5
260-5 (or 265, I don't remember)
315-5

Bench Press
137.5-5
137.5-5
205-5

The only bench press set that was correct (in terms of percentage) was the 2nd set. I did the first set at 50% because it was simpler for set-up. The last set should have been 165 (60%), but evidently I wasn't paying attention to the percentages when I was talking to Matt, and as a result, I accidentally put 205 (75%) on. Oh well.


3 rounds for time of:
400m run
25 Wall Ball Shots, 20#

9:33
Brutal wind. The shots were all continuous with the exception of one that I accidentally dropped. Ridiculous.

March 20, 2011 at 1:44 PM
chris said...

5:00 Max Turkish Get-ups

1.5PD

13

March 20, 2011 at 2:24 PM

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