Saturday, October 31, 2009
1. Shoulder Press – 2, 2, 2, 1, 1, 1, 1
2. AMRAP Bench Press
Coach’s notes: Post load for each set to shoulder press to comments. Use 75% of your heaviest single in the shoulder press as the load for the AMRAP bech press. Post number of reps to comments. Rest as needed between sets.
Shoulder Press
2-135/2-145/2-155/1-165/1-170/1-175(f)/1-175(f)
Bench – 25 x 135#
0930 with James
AMRAP pushups rest 10 sec; 31/16/11 toes together
AMRAP pullups 20/15/10
rest 2min X3
+
DB squat cleans 10 sets on the 45 sec: 35#
+
KBS X 10: 1.25/1.5/2pd Russian kbs
DB lunges X10 20/25/35#
HD su X10
3 sets
thanks coaches
DB squat cleans X3 for the 10 sets
oops: for the last section all 3 were 20 reps not 10 reps.
AMRAP push ups 27/19/14
AMRAP Pull Ups 14/9/6
+
DB Squat cleans rounds 1-8 with 30 pounds rounds 9 and 10 with 40
+
three rounds of
20 GHD sit ups
20 kb swings 1.25/1.5/2
20 walking lunges 30/35/40
Thanks Laura and Gord for the great Halloween themed CF-kids this am!!
AMRAP push ups 23/20/16
AMRAP Pull Ups 10/6/6
+
DB power cleans rounds 1-2 with 35 pounds rounds 3-10 with 40
+
three rounds of
20 GHD back Extensions
20 kb swings 1.25/1.5/2, broke the 1.5, and the 2 pood only got 8-6-6
20 DB shoulder presses 25/30/35, last 10 push press
Modified to accommodate some right knee healing.
Impressive numbers Chris M.
3 rnds;
AMRAP Push Ups; 10 sec. rest
AMRAP Pull Ups; 120 sec. rest
Push – 2/3/2 (lowered then knees)
Pull – 2/3/4 (supinated grip, helped up then lowered)
+
10 rnds;
3 every 45 sec.
DB Squat Cleans – round 1 with 15#, then switched to 20#
+
3 rnds;
20 KB Swings .7/1/1.5
20 DB W. Lunges 15#
20 GHD Sit Ups
Back at it, and I have to admit I was looking forward to the SP and BP workout, as I didn’t think my body was ready for this sort of workout yet. But I slogged it out!
Pushups – 22/10/9
Pullups – 14/10/8
Pullups were significantly lower than my typical AMRAP sets, but James said to stop when form started to go. The pushups right before had some effect too.
DB squat cleans were done at 35# for 10 rounds. I probably could have gone heavier, but I want to ease myself back in a bit.
20 KB swings 1.5/1.5/2
20 DB Lunges 30/35/40
20 GHD situps
KB swings felt way harder than they should. After doing the sets of 30 unbroken at 2 pood last month, 20 at 1.5 should be easier than it felt!
AMRAP Push ups ( first few as rx’d but then lowered to knees – 11/11/10)
AMRAP Pull ups ( with assistance from one of the coaches for the pull up and then slowly lower with no assistance – 6/6/7)
10 rnds of 3 reps: DB Squat Cleans – 1st 5rnds 20lbs and last 5 rnds 25lbs
3 rnds:
20 DB Walking Lunges – 25lbs/30lbs/35lbs
20 GHD sit up – Did 1st round but my back was too bad so did last 2 rnds on ab mat.
20 KB swings – 1 pood for all rnds.
Thanks for the push coaches!
9:30 am
Pushups: 22/12/10
Pullups: 14/12/11
(will aim for more next time!)
DB squats on the 45 sec 25 lb first 2 rounds then 30 lbs for remainder
20 GHD all rounds unbroken
20 KB 1 pood/1.25/1.5 *russian-only to forehead at that weight
20 Lunges 25/25/40
Welcome back Cory! hope to see some pix!
Thanks James, Rob, Colin – this was a great wod – much appreciate the push
10:30am
amrap pushups 33/27/23
amrap pullups 17/18/20
db cleans 40#/45/45
k2e instead of ghd
kbs 1.5/2/2pood
lunges 35/40/45
good wo not sure if it was as hard as it felt
or if the h1n1 shot took a bit out of me
oops – lunges should be 35 not 25
3 rnds;
AMRAP Push Ups; 10 sec. rest
AMRAP Pull Ups; 120 sec. rest
Push – 17/15/13
Pull – 13/12/9
+
10 rnds;
3 every 45 sec.
DB Squat Cleans – round 1,2,3 and 4 with 30#, then switched to 35#
+
3 rnds;
20 KB Swings 1.5/1.5/2.0
20 DB W. Lunges 35/40/45
20 GHD Sit Ups
3 rnds;
AMRAP Push Ups; 10 sec. rest – 12/8/9 (toes together, hands under shoulder)
AMRAP Pull Ups; 120 sec. rest – 6/3/4 (was hoping for more; but better than none)
+
10 rnds;
3 DB squat cleans every 45 sec. – 20# DB for all 10 rounds
+
3 rnds;
20 KB Swings – 1 pood for all 3 rounds (should have tried 1.25 in last round)
20 DB W. Lunges – 15# for all 3 rounds (should have used 20# in last round)
20 GHD Sit Ups – abs still unbelievably sore from Wed’s GHD sit-ups. Did 20 the first round, then 12, then 10 as my back was starting to get really painful.
Fun workout James! Thanks a lot to all the coaches!
Correction on DB squat cleans: 25/30
WOD
Shoulder Presses 70/75/80/85/85/87.5/90/92.5(f) (PR is 97.5)
Bench Press – 67.5 lbs – 31 reps