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Lifting Ourselves and One Another

Monday, March 8, 2010

A1 – Weighted Pull Up – 5 reps X 5 sets @ 3011, rest 90s

A2 – Barbell Push Press – 5 reps x 5 sets @ 21×1, rest 90s

B1 – GHD Raise – 10 reps x 5 sets, 60s rest

B2 – K to E – 10 reps x 5 sets, 60s rest

Coach’s notes:  Post loads for A1 and A2 to comments. 

Comments: 14

I think someone took my running shoes by mistake yesterday afternoon. I put on a pair I thought were mine – mostly white with some blue – but realized upon closer inspection that they weren’t. If you wore the wrong shoes home, please bring them back to CFC. Yours are still waiting there for you. Thanks.

Pull-ups – 25/35/35/40/40
Push press- 110/120/135/135/155

A1. BW/2.5 lbs x 3/2.5 lbs x 3/2.5 lbs x 3/2.5 lbs x 4
A2. 65/75/90/92.5/95
B 1 and 2. as rx’d
fun! thanks Brett

A1. weighted pullups 10, 15, 17.5, 20, 22.5×3 only! that whole tempo thing makes these way more difficult!
A2. 65, 75, 90, 105, 110 (felt could have gone higher)

B 1&2. rx’d – all unbroken
Thanks Brett that was a good one!!!

Just back from and week off and my scores/loads certainly show it.
A1. Purple band assisted(too easy)/ BWx5/BWx5/BWx5/BWx4
A2. 65/70/75/75/75 (Should have tried to go higher)

B1. All GHD raises as rx’d except last set that was broken at #8
B2. K to E – Some were K2E and some were K2Triceps. The last set were more like knees up.
Thanks Brett!

a1. 7.5 pounds… that was terrible!
a2. 165

Did Push Press and worked up to a 1RM weighted pullup (no tempo)
Push Press: 95/100/105/110
Pull-ups: 30/35/40/45/50/55/60(f)
Thanks Brett, good job everyone. Carmen nice to see you back.

A1: purple band/BW/BW/BWx4/BWx4 (technically was supposed to increase weight in third set)
A2: 55/65/70/75/80 (should have increased more; a bit too light)
B1: 8/10/10/10/8 (slipped off)
B2: all sets unbroken
Thanks Francis for keeping us all on time!

Pull-ups – BW/10/15/20×4/20×4
Push press- 115/125/135/145/155
k to e-10/6/7/7/7

A1: BW/15/15/17.5/20×4
A2:95/115/125×4/125×3/120×4 (I think, not 100% on the weight used)

first day back from vacation……and it shows!
A1: BWx4/BWx2(pronated grip)/BWx3/BWx3/BWx2
A2: 45/50/52.5/55/57.5×7
B1: set 4×8, set 5×7
B2: unbroken

A1: BW/15/15/15/15×4

got this in the day after…
A1- BW, 5, 10, 12.5×3, 12.5×4 (strict)
A2- 75, 85, 90, 95, 100 (could have gone heavier)
B1- 10 x 5 unbroken
B2- 10 x 5 unbroken

A1: BB, PB, PB, BWx4, BWx2
A2: 65, 70, 75, 80, 85 – made full reps
B1: 15×5 unbroken as per Brett
B2: 10×5 unbroken

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