Saturday 04/16/11

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:
10 Burpees
20 OH Walking Lunges, 65"/45#
30 Double-unders


Kiley:

"Lumberjack 20" ish
20 Deadlifts, 135#
400m run
20 KB Swings, 1 pood
400m run
20 OHS, 65#
400m run
20 Burpees
400m run
20 Box Jumps, 18" ish
400m run
20 DB Cleans, 30#
Posted by Phil
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6 comments:

Phil said...

Deadlift
TM = 530
-----
225-5
265-5
320-5


Bench Press
TM = 280
-----
135-10
145-10
185-10

The weights should have been a bit lower, but it was more fun to do these weights at these reps. You know - I gotta get my swoll on.

Did burpee challenge work - 3 x 13

After TSC, did the metcon.
6:07
145-10

April 16, 2011 at 8:34 AM
chris said...

Lumberjack 20 (sort of)
20 - 275# DL
Run 400M
20 - 2 PD KBS
Run 400M
20 - 115# OHS
Run 400M
20 - Burpees
Run 400M
20 - Box Jumps 24"
Run 400M
20 - 40# DB Cleans
Run 400M

33:00

April 16, 2011 at 5:29 PM
Kiley said...

My weights were quite a bit lighter than last time I did this WOD, partially due to my weak back situation, partially due to being at a gym w/o bumper plates (and therefore being nervous about dropping the weights). I felt like I could have used a heavier KB, but...oh well. It was still a super tough WOD.

Time was 31:16.

April 16, 2011 at 5:51 PM
Phil said...

Awww . . . you romantic lumberjacks you.

April 17, 2011 at 1:25 PM
Phil said...

Also, for Chippin' Wood yesterday (Testify), it turns out it's pretty simple to use athletic tape to attach several 2.5# plates to the 65# DBs to get the equivalent of two 2 pood KBs (for farmer carry).

I taped 2 plates to the end of a DB for a total of 70#. I suppose I could have taped another one to the opposite side for 72.5 (since the 2 pood is 72#) . . . but close enough. At any rate, I thought this might be useful to you, Chris, since you and I used buckets the last time we did that WOD (couldn't find the buckets this time), and to you, Kiley, in case you're coaching that WOD.

It was very redneck but quite secure.

April 17, 2011 at 1:55 PM
chris said...

There were no romantic moments during this workout.

Yes, it was me and my sweetie working out together.

However, the emotions were more like resentment and fear. (depending on whether I was chasing or leading at the time)

April 18, 2011 at 8:46 PM

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