We had a really good training weekend...an awesome training weekend. This picture is the first (and cleanest) of a series of pictures I have entitled "Quad Dominance". This weekend some of you established "Actual Quad Dominance", while others of you established "Mental Quad Dominance".
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| Quad Dominance Picture Numero Uno |
Oly Strength
1.Snatch 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2RM
2. Snatch Pull 3 @ 100%, 3 @ 105%, 3 x 2 @ 110%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week
Squat Strength
Back Squat
1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3 @ 90%, 1 x 2 @ 95%
Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 2 x 4 @ 80%
Regional Prep WOD:
1000 M Row (10 to 15 seconds off PR)
Rest 1 Min
4 Rounds for Time
5 Deadlifts (345/225)
10 Wall Ball Shots (20/14)
15 Toes to Bar
Rest 3 minutes
Every 30 seconds for 5 Minutes
2-3 Unbroken Muscle Ups
Iocane WOD
EMOM for 5 Mins
12 Kettle Bell Swings (3 pood/2 pood)
Monday: Front Squat 7x3 135,135,140,140,145,145,150
ReplyDeleteClass WOD: 4 rounds (sub 8 pushups, 10 situps for pullups)
Tuesday: Back Squat 6@155, 6@175, 3@190, 1@200 (dropped #2 @ 200)
3X3X3 Press
SP: 3@55, 3@75, 3@85
PP: 3@105, 3@115, 3@120
SJ: 3@135 (would have PR'ed but Aidan threw up between my next set and we had to leave.)
Be back tonight.
-Kels
Snatch:
ReplyDelete3 x 95, 3 x 105, 2 x 110, 2 x 115, 2 x 125, 2 x 130 (PR)
Snatch Pull:
3 x 150, 3 x 160, 3 x 170
Back Squat:
6 x 185, 6 x 210, 3 x 235, 2 x 250 (PR)
Front Squat:
5 x 150, 4 x 160, 2 x 4 170
Regional Prep WOD1:
1000M Row (4:10)
Rest 1 Minute
4 Rounds: 5 DL 225#, 10 WB 16#, 15 T2B on Rogue Bar
11:48
Rest 3 Minutes
Every 30 sec for 5 Minutes Muscle Ups
2,2,2,2,2,2,1,1,1,2
Jumped to high rings.
Afternoon:
Regional Prep WOD from 26.2 and Ring Dips and Rope Climbs
Class w/ Modified WOD
1000 M Row
3 Rounds: 10 OHS 105#/10 HSPU
800 M Run
13:08
IOCANE:
2 Rounds of 12 KB Swings. Stopped for my torn up hands. I may have to break down and actually get gloves. Ugh.
Snatch: 3 x 75, 3 x 80, 2 x 85, 2 x 95, 2x 105, 2x 110, 2 x 115 (PR)
ReplyDeleteSnatch pull: 3 x 125, 3 x 130, 2x3 at 135
Back Squat: 6 @ 155, 6 @ 175, 3 @ 200, 2 @ 210
Front Squat: 5 @ 125, 4 at 140, 2x4 at 150
Wod: Row 1000 M (4:07)
Rest 1 min
4 rds: 5 DL 225#, 10 WB 14 #, 15 T2B - (13:14)
Rest 3 min
Mups: 5 min EMOM of 2 consecutive Mups
KB swings: 3 min EMOM 12 KB swings (2 pd)
Snatch:
ReplyDelete3 x 155, 3 x 165, 2 x 180, 2 x 190, 2 x 205, 2 x 215, 2 x 225
Snatch Pull:
3 x 255, 3 x 265, 3 x 2 @ 280
Back Squat:
6 x 385, 6 x 425, 3 x 1 @ 485, 2 x 1@ 505 (PR)
Front Squat:
5 x 315, 4 x 345, 2x2@ 375, 4x1 @380
Regional Prep WOD1:
1000M Row (3:33)
Rest 1 Minute
4 Rounds: 5 DL 345#, 10 WB 20#, 15 T2B on Rogue Bar
9:57
Rest 3 Minutes
Every 30 sec for 5 Minutes Muscle Ups
3,2,2,2,2,2,1,1,1,2
Jumped to high rings.
Afternoon:
Class w/ Modified WOD
1000 M Row
3 Rounds: 10 OHS 155#/10 HSPU
800 M Run
13:03
IOCANE:
4 Rounds of 12 KB Swings. 2x6 then on the 30 sec for last round