3 rounds of: 400M Row/20 Pull Ups- 13 minutes I used the versa climber for 200 steps as we had 5 athletes in the am posse
DeadLift- 1/1/1 (85-90%1rm) took it easy. 135- 205 max
7 min AMRAP of: 7 Ring Rows/3 DeadLift (1x’s BW/1.5 x’s BW)/ – I got 6 rounds doing only 1 round witha rope climb but it didn’t feel right on the knee so I just did the deads and the ring rows. Thanks To the DJ MIKE we had some great swedish house mafia to listen to for the 6 am class
3 rounds of: 400M Row/20 Pull Ups- 13 minutes I used the versa climber for 200 steps as we had 5 athletes in the am posse
DeadLift- 1/1/1 (85-90%1rm) took it easy. 135- 205 max
7 min AMRAP of: 7 Ring Rows/3 DeadLift (1x’s BW/1.5 x’s BW)/ – I got 6 rounds doing only 1 round witha rope climb but it didn’t feel right on the knee so I just did the deads and the ring rows. Thanks To the DJ MIKE we had some great swedish house mafia to listen to for the 6 am class
First part of the wod went great, 11:11 for the first part even after yesterdays ring-pocalypse in gymnastics.
Deadlifts felt awesome, I hadn’t tested my deadlift in a long time, and I went all the way to 305 (PR) and felt like I still had some in the tank.
Then we started the WOD, I went down to 225 (about 1.15 of BW). 2nd Pull I felt a twinge in my lower back and Realized I could no longer bend over :(. Needless to say I didn’t finish. Thanks to Iz for the mobilization, hopefully I’m feeling better by sunday to tackle 12.3
Preparing to take Rippetoe’s strength seminar in April so I have been working on his program for intermediate lifters.
Today was a slight back off day:
Back sqt 8×2 @ 185#
Bench press 2×2 @ 155, 1×2@135, 3×10 @ 95 (little odd rep scheme becausee my shoulder was acting up)
Snatch 3@140, f@145, 1×145, f@150,f@150,f@150(had fun even with my failures. Felt close)
Had to do the short metcon from today: 3 rounds – 400 m row, 20 pull ups in 8:27. Fun!
3 rounds of: 400M Row/20 Pull Ups- 13 minutes I used the versa climber for 200 steps as we had 5 athletes in the am posse
DeadLift- 1/1/1 (85-90%1rm) took it easy. 135- 205 max
7 min AMRAP of: 7 Ring Rows/3 DeadLift (1x’s BW/1.5 x’s BW)/ – I got 6 rounds doing only 1 round witha rope climb but it didn’t feel right on the knee so I just did the deads and the ring rows. Thanks To the DJ MIKE we had some great swedish house mafia to listen to for the 6 am class
3 rounds of: 400M Row/20 Pull Ups- 13 minutes I used the versa climber for 200 steps as we had 5 athletes in the am posse
DeadLift- 1/1/1 (85-90%1rm) took it easy. 135- 205 max
7 min AMRAP of: 7 Ring Rows/3 DeadLift (1x’s BW/1.5 x’s BW)/ – I got 6 rounds doing only 1 round witha rope climb but it didn’t feel right on the knee so I just did the deads and the ring rows. Thanks To the DJ MIKE we had some great swedish house mafia to listen to for the 6 am class
First part of the wod went great, 11:11 for the first part even after yesterdays ring-pocalypse in gymnastics.
Deadlifts felt awesome, I hadn’t tested my deadlift in a long time, and I went all the way to 305 (PR) and felt like I still had some in the tank.
Then we started the WOD, I went down to 225 (about 1.15 of BW). 2nd Pull I felt a twinge in my lower back and Realized I could no longer bend over :(. Needless to say I didn’t finish. Thanks to Iz for the mobilization, hopefully I’m feeling better by sunday to tackle 12.3
Preparing to take Rippetoe’s strength seminar in April so I have been working on his program for intermediate lifters.
Today was a slight back off day:
Back sqt 8×2 @ 185#
Bench press 2×2 @ 155, 1×2@135, 3×10 @ 95 (little odd rep scheme becausee my shoulder was acting up)
Snatch 3@140, f@145, 1×145, f@150,f@150,f@150(had fun even with my failures. Felt close)
Had to do the short metcon from today: 3 rounds – 400 m row, 20 pull ups in 8:27. Fun!
Did you try the Steak salad?
They weren’t open.
Boooo