Sunday, March 14, 2010
5 sets for load and reps:
Weighted Pull Up X 5 reps/AMRAP bodyweight pull ups
Rest as needed between sets
Coach’s notes: Hold the weight at your feet and release the weight after the 1st 5 reps, then without coming off the bar, do the AMRAP bodyweight set. Post load and reps for each to comments.
remember to change your clocks 1 hour ahead!
Rx @10Ibs
5+5
5+4
5+6
5+7
5+3 Yuk
Adelle, can barely do 1 strict so this is how it looked
1 strict followed by 8 kipping
1 strict followed by 6 kipping
1 strict followed by 5 kipping
1 strict followed by 6 kipping
failed at strict but managed 11 kipping which is a pb for me with kipping. 🙂
Rick with 25#
5 + 5
5 + 12
5 + 12
5 + 6
4 then dropped to 20# for 1 + 4
Burpees on the minute (15 rnds) followed by above
As Rx’d
R1 – 15#/13
R2 – 20#/12
R3 – 25#/10
R4 – 25#/5 (palms facing in – bad idea)
R5 – 25#/6
Barbell TT Class
Power clean 3rm: 65/75/80/85/90/95 ran out of time
Bench press 3rm: 70/75/80/85/90/95/100×1
Front squat 3rm: 115/120/125/130/135/145/150 could have done more but moved on to bench press.
Incorporated part of this WOD (3 sets) in my regular “Gymnastics Sunday”
Done on Rings, all strict/no kip, with rings touching shoulder at top of rep.
R1 – 5 at 10# + 5
R2 – 5 at 15# + 4
R3 – 4 at 20# + 3
Letting go of the weight didn’t allow me to go much longer…
Barbell Targeted Training
Bench Press 3 RM: 140 lbs (PR)
Front Squat 3 RM: 150 lbs (PR) (tried 160 – got 2)
Power Clean 3RM: worked on technique
Hike: up Heart mtn over to three other peaks and then down. 1200m elevation gain 3:30 hrs
TT Barbell Training
Power Clean 95/135/135/135/135/135/135 – worked on the scoop and second pull
Bench Press 155/185/195/205/215/220/225
5 lbs (5) + 9
10 lbs (5)+ 10
15 lbs (3)+ 11
15 lbs (2)+ 10
15 lbs (1)+ 12
TT Strength Class
Power Clean 3RM: 75/85/95/105/110/115/120
Bench Press 3RM: 75/85/95/105/115/120/125 (PR)
Front Squat 3RM: 95/125/135/145/155/160/165
Thanks Todd. Great job Stacey, Krista and Erin.
TT Strength Class
3RM;
Bench Press: 45/65/75/80×2/77.5/80×1
Front Squat: 95/115/120/125×2/125/130×1/130(f)
Power Clean: 65/75/85/95/105(f) ran out of time…
AM: power snatch practice, AMRAP pullups (28) AMRAP in 10 minutes 10 OHS, 5 clapping pushups (did 7 rounds, but was more like 12ish + minutes*wasn’t really looking at clock*rather dying)
TT Strength:
Power clean 3 RM: 75/85/95/95/95/100/105*last one just the jumping shrug – need better technique on this move*
Bench 3RM: 75/85/95/105/115/120(2) (PR)
Front Squat 3RM: 95/125/135/145/155*stopped here had to go*
Thanks Todd, DJ for your help with PC’s… Chelsea, Erin and Stacey.. thanks, and nice work today!!!
5 BW strict; 0
9 kip
9 kip
9 kip
8 kip
Pull-ups needing the greatest improvement.