111109

111109:

Strength

1) 5×1 Press Cluster (Push Press, Push Jerk, Split Jerk) – heaviest possible, rest as needed.
2a) Back Squat: 2×5 @ 40%+25%Chains. 2X5 @ 50%+25%Chains, Max Effort @ 60%+25%Chains – rest 60 sec.
Notes: If you do not have chains use 60,70,80%. Do not perform more than 15 reps on your max effort.
2b) 5×5 Floor Press – heaviest possible, rest 60 sec.

Conditioning

Run 200m
10 Deadlifts 275/185#
15 Slapping Pushups
Run 400m
8 Deadlifts 275/185#
12 Slapping Pushups
Run 400m
6 Deadlifts 275/185#
9 Slapping Pushups
Run 200m

For time.

20111109-113353.jpg

18 responses to “111109

  1. 1) 165/175/185/185/185 (My push press 1RM is only 195 so 185 was all I could do…)

    2a) Did first set with 135# plus 45# of chains on both sides and increased by 10# each set. Did 10 reps on the final set both rounds. Legs are done. I need a day off…..
    2b) Did not have anyone to spot me on this and I’ve never done them so decided to skip them until I know what I am doing…

    WOD-8:49 (Note to self, stretch after press clusters and 40 back squats before you take off on a 200 meter sprint….. My knees were killing me and my back was really tight going into the WOD and I almost couldn’t finish it….)

    m/f/s-5/5/7
    Cliff Lewis

  2. Skipped all that silly getting stronger and becoming a more proficient lifter shit and decided looking anorexic is the new strong. (wow do I have a long way to go) Just did the conditioning WOD:

    7:44

  3. 1) 185, 185, 195, 205, 215 (started feeling better but just felt inefficient all through)

    2a) 2×5 @ 260, 2×5 @ 300, 8 @ 345 (totally lost this mentally, just pussed out)(no chains)
    2b) 205, 215, 215, 225, 225

    MetCon: 7:02 (felt super good with this, just a little slow on the run for some reason)

  4. 1) 135/145/150×3
    2a) 85/115/135×5 + 72#s of chain – hi bar. Back too sore for low bar. 
    2b) 95/115/125×3 – these felt weird trying not to hit myself in the head. Did then off of 45’s  

    Conditioning
    I was told to rest, so skipped the deadlifts, jogged the runs and did the slappig push-ups, not for time. They felt better than the last WOD they were in, but could still use work.

    MFS: 3/3/6 – back sore from Austin

  5. 1) 185, 195, 195, 195, 205 (really need to start dropping under)
    2a) 245, 285, 325 x10 (no chains. I think I might have been able to squeeze another rep or two not sure why I stopped)
    2b) 155, 185, 185, 185, 190 (missed on the final rep)

    WOD – 6:31 Did everything unbroken but did pause between a few of the deadlifts. I feel like my runs should have been a little faster.)

  6. 1. 185, 185, 195, 195, 205
    2a. 140#+70#, 175#+70#, 205#+70# x7
    2b. 185#, 205#x4, 195#, 195#, 195#. Never did these before. My coach was spotting and making me use proper powerlifting form instead of bitch globo gym form, which made it a bit harder.

    Conditioning – 6:35. Unbroken on the movements, just need to run faster.

  7. 1) 185, 205, 215F (on 3), 215, 225F (on 2)
    2a) No Chains – 235, 235, 270, 270, 310×6
    2b) 155, 185, 205, 225, 235(3)

    Conditioning – 6:24. All unbroken and my running was faster than drywall’s. I feel like I blew a hamstring though in that second set. It’s gonna be real tight tomorrow.

    MFS – 2/2/6

  8. 1) 185#, 195#, 205#, 215#, 225#(f), 215#
    2a) 2×5 @ 275#, 2×5 @ 315#, 355# x 7
    2b) 185#, 205#, 225#, 245#, 255#

    Conditioning (did yesterday’s 10min AMRAP)
    5 rds + 12 reps (C2B were bastardized… used a band tied between the split pullup bar as my chest target)

    M/F/S – 2/7/5

    (Yesterday I did today’s wod in the rain and got 7:04)

  9. late post (forgot) but..
    1)185, 205, 215, 225, 235(got fired up for 235)
    2a) 155+66lb in chains,190, 230×8
    2b)155, 185,205,225×2

    Conditioning:
    didnt DL cause back still jacked from throwdown. Ran and did slapping pushups

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