Wednesday, July 14, 2010
A1. Bench Press – 4-6 reps @ 30×1 x 5 sets, rest 90 seconds
A2. Deadlift – 4-6 reps @ 30×1 x 5 sets, 90 second rest
B1. HSPU’s – 3-5 reps @ 2ox0 x 5 sets, rest 90 seconds
B2. Hang Power Clean – 2-3 reps x 5 sets, rest 90 seconds
Coach’s notes: Post loads for all sets to comments. For HSPU’s those doing bodyweight increase “the load” by making the depth more challenging if you reach the upper limit of the rep range (i.e. do them off plates, or paralettes and plates).
Posting again with the hope that everyone will see it……
Just wanted to say a quick THANK YOU to EVERYONE that supported us during our fundraising and for all the well wishes. I am so PROUD to be representing such an AMAZING community. Rest assured we will be giving everything we have for the entire weekend!!!!!
Ali, good luck to you, Taylor, Tahylor, Stacey, Rebecca and Blaine! Also hope to see DJ and James kick some serious ass! You will make us all proud!
GOOD LUCK TO EVERYONE WHO IS COMPETING IN CALIFORNIA THIS WEEKEND: James, DJ, Mike, Lauren, Shelly, Ali, Rebecca, Stacey, Taylor, Tahylor, Blaine, Rob, Liz, Kathleen, Grant, Laura and Gord!
You are incredible athletes! We will be cheering you on from afar!
Bench Press 115-6/135-6/155-6/175-6/195-5
Deadlift 225-6/255-6/275-4/295-4/315-3
HSPU 5 sets of 5 Reps with Lightest Band
Hang Power Cleans 135-3/145-3/155-3/165-3/175-3
Great Class Lindsay!
Neil
Bench Press 115×6/125×6/135×6/145×5/150×4
Deadlift 205×6/215×6/225×6/235×6/245×4
HSPU – Blue Band 4 rds x 5 (ran out of time)
HPC – 115×3/125x3135x3 (ran out of time)
Judy
Bench Press 22/27/32/37/42×3
Deadlift 135×4/135×5/140×4/140×5/145×4
HSPU – Green/Blue 3 x’s for all 5 rds
HPC – 50×3/55×3/55×3/55×3/55×3 – didn’t go up in weight due to bending of arms
Bench Press 185×6 / 195×6 / 205×6 / 215×5 / 215×3
Deadlift 295×6 / 305×6 / 315×6 / 325×6 / 335×6 / 365×3 grip failed
HSPU double green 5/5/4/2/4
HPC 155×3 / 165×3 / 165×3 / 165×2 / 165×3
Best of luck to everyone from CFC and OPT this weekend
Bench Press: 105×5 / 110×5 / 115×5 /115×4 / 115×3
Deadlift: 155×6 / 185×6 / 205×5 / 225×5 / 235×2
HSPU: P thru B band 5/4/4/3/3
HPC: 75×3 / 85×3 / 95×3 / 105×3 / 105×3
A1) 95×6/100×6/105×6/110×6/115×4
A2) 175×6/180×6/185×6/190×6/195×6 should have started heavier
B1) 2.5/3/3/3/3 didn’t always touch head
B2) 75×3/85×3/95×3/105×3/110×3 felt good so went to singles 120/125/130/135/140(PR) kept chickening out at 145…next time
Also did a 1000m row 3:40.3 PR by 2.5 seconds, goal for 2010 is a sub 3:40 so getting close!!! Thanks Lindsay and Evan.
Started with part B.
B1. Used blue-purple/green. 5/5/5/5/5
B2. 145×3/165×3/180×3/195×3/200×3
Well, at 195 and 200 I dropped the weight after the second rep in order to regrip.
A1. BP wasn’t feeling comfortable, so I kept the weight at 135.
A2. 245×6/275×6/295×6/315×4/325×4
These were mainly limited by grip.
A1. 65×6/65×6/70×6/75×4/75×2 right shoulder was uncomfortable
A2. 155×6/175×6/185×6/195×5/205×4
B1. green-bluex2/green-greenx5/green-bluex5/ green-bluex5/green-bluex5
I was surprised how tired my arms felt for the first set of HSPU’s.
B2. 75×3/85×2/75×2/75×2/75×2
A1) 75×6/80×6/85×4/85×4/85×5
A2) 135×6/155×6/165×6/170×6/170×6
B1) 10sec holds against the wall (thanks for catching me Evan)
B2) 3×75/3×95/2×115/1×115/2×115
Bench Press 115×6/125×6/135×4/145×2/
Deadlift 205×6/225×6/245×4/245×4/\
HSPU – 5 rds x 4
HPC – 135×3 + 145×1
1A. 75-10, 85-7, 95-6, 100-6, 100-6
1B. 95-8, 105-6, 110-6, 120-6, 120-6
2A. 3 -ve reps x 4 sets
2B. 85-6 x 4 sets
thanks for the work-out Lindsay
Did Monday’s WOD
12 Rounds as rx’d
Ring Dips killed!
Had to modify due to painful right foot.
A1: 65×6/70×6/72.5×6/75×6/77.5×6
A2: sit-ups with weight overhead (straight arms) 8-12 reps: 10#x12/12.5#x12/15#x12/20#x10/20#x12
B1: 2 purple on bar & 2 purple for harness x 5/1 purple on bar & 2 purple for harness x3/0 (had nothing left)
B2: ring dips @ 30X1, 3-5 reps: 4/5/4
Stopped after 3 rounds of “B” as class time was way up and my strength gone!
Thanks Evan for coming up with the modifications for me and for helping me with the HSPU’s!