Sunday, August 25, 2013

211.1


Strength
1. Front Squat
 3 x 80%, 3 x 85%, 2 x 90%, 1 x 95%, 1 x 100%

2A. Bench Press
5 x 1 @ 90%
2B. Corn Cobb Pull Up
5 x 5

3. Heavy KB Turkish Get Ups
3 x 3 Each Side

WOD
Class WOD

Conditioning
5 x 200M Row
Rest 1:1
at

3 comments:

  1. UnknownAugust 27, 2013 at 1:35 AM

    Front Squat:
    3x315, 3x335, 2x355, 1x375, 1x395(F)

    Bench and Wt'd pullup
    5x1 @290
    5x3 w/ 1.5pd

    Class wod and strength:
    555# dl pr

    Wod: 9:57 w/ 80# db

    ReplyDelete
  2. Joey MarkingAugust 27, 2013 at 7:22 AM

    CG Bench Press - 3x10(9 on last set)@180# (10RM PR)

    10 min EMOM - Airdyne Sprint
    30 sec on
    30 sec off

    ReplyDelete
  3. JohnAugust 27, 2013 at 10:03 AM

    Front Squat: 3x175#, 3x185#, 2x195#, 1x205#, 1x215# (failed)

    2a. Bench Press 5x1@175#

    2b. Corn Cob Pull-ups 5x2

    ReplyDelete

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