Phil:
Deadlift
1 x 5+
"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
Kiley:
Bike Way Group Ride
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3 comments:
Push Press
175 - 3
180 - 3
185 - 3
190 - 1
195 - 1
200 - 1
Tabata Run
7.7 mph
12% incline
We rode about 30 miles. Ugh. Not smart the day after the race.
Deadlift
465-5 (I don't think I got 6, but again, I don't have my book with me)
Volkswagen
BW = approx. 215, so I did 217.5# to be safe. The experience was . . . a sham. The elbow pain was partly to blame, but mostly it was just weaksauce.
20:01
Yeah. I did 11 reps to start it off and then 4,3,3 for the first round. After that, it was a lot of doubles with one or two triples thrown in. The pull-ups were a nice break from standing around and benching. I was even able to write up MSCL's warm-up on the board between attempts, which is kind of funny. But overall, I'm ok with it. I'm getting stronger. It will get better.
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