Tuesday, January 8, 2013

10.2

Squat Strength
Back Squat 90 sec rest
        1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%,
Front Squat 90 sec rest
        1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%

Press Strength
Bench 60 sec rest
     4 x 4 @ 70 %
Incline Bench 90 sec rest
     7 x 3 @ 87%

WOD
Class WOD

Goat/Engine WOD
If you do the class WOD today, skip this and spend 10 minutes working on another goat (pistols to a box/jumping muscle ups/box jumps/TTB/ double unders). If you do all the pressing today, then do 100 push ups,  and then do the Goat WOD...your chest and arms will be sad face.
EMOM for 6 Minutes
Even: Tabata Airodyne for Calories
Odd: ME HSPU (any style) to a deficit (make sure you get at least 10 a minute)
     
     So...Even min are: 20 seconds of Airodyne, 10 seconds rest,
     20 seconds Airodyne, 10 seconds rest
     Odd mins are: 1 (or 2) set/s of Max Effort HSPU to a deficit 
    

5 comments:

  1. Press Strength
    Bench 60 sec rest
    4 x 4 @ 70% -(did 76% since I was on Smith machine)
    Incline Bench 90 sec rest
    7 x 3 @ 87% -(did 90% since I was on Smith Machine)

    6min EMOM
    10 DU, went up by 10 each round.

    Did these during lunch, will finish the rest at home tonight.

    ReplyDelete
  2. Back Squat
    5 x 155, 170, 185, 205
    Front Squat
    4 x 125, 135, 145, 145

    WOD:
    1000 M Run
    50 Sit Ups
    50 Jumping Squats
    10 Back squats 105#
    8:08

    Will do presses tomorrow.

    ReplyDelete
  3. Squat Strength
    Back Squat 90 sec rest
    1 x 5 @ 60% - 230, 1 x 5 @ 65% - 250, 1 x 5 @ 70% - 270, 1 x 5 @ 75% - 290
    Front Squat 90 sec rest
    1 x 5 @ 60% - 195, 1 x 5 @ 65% - 215, 1 x 5 @ 70% - 230, 1 x 70% - 230

    ReplyDelete
  4. Squat Strength
    Back Squat 90 sec rest
    1 x 5 @ 175#, 1 x 5 @ 190#, 1 x 5 @ 205#, 1 x 5 @ 220#,
    Front Squat 90 sec rest
    1 x 5 @ 165#, 1 x 5 @ 175#, 2 x 5 @ 190#

    Press Strength
    Bench
    4 x 5 @ 165# (didn't realize I was doing 5's until being done with the third set, so just did 5 on the fourth too)

    Incline Bench
    7 x 3 @ 155# (thank you to Drew and Brad for the spots and the, "No, seriously, 155# doesn't sound like a lot to you but it will be more than enough")

    ReplyDelete
  5. Hey Kody, any insight as to why my HBBS and Front squats are only separated by 20#? My LBBS is 90# more.

    ReplyDelete