Monday:
Strength
Squat 3×5 (60% + 20 lbs to last workout)
Press 3x5 (60% + 10 lbs to last week)
Conditioning
Complete 4 rounds: (scale as necessary)
225 lbs Bench Press – max reps
Strict Pull Ups – max reps
20 lbs Medicine Ball Sit Up Throws – 15 reps
Strict Pull Ups – max reps
20 lbs Medicine Ball Sit Up Throws – 15 reps
75# on bench press, min reps=6
ReplyDeleteDips instead of pullups
10:30 for total time
For the strength portion I used 65# for the press and 90# for the squat.
ReplyDeleteGoing to do the WOD tomorrow afternoon... having a rough Thayer week.
Used 165 for the squat, 75 for the Press. Used 165 for the Conditioning, 6:56. I have my second day of combatives mid rounds tomorrow, so didn't want to kill myself.
ReplyDeletePress: 75#
ReplyDeleteSquat: 120#
WOD: 12:18
-100# bench, 6,5,4,5
-3,2,2,1 pull-ups
-14# med ball throws
And I also ran back from practice today.
3.5 miles in 27:21, easy pace.
1. 225 lb Squat
ReplyDelete2. 75 lb press
3. 185 bench, 9:55
- Bench: 4,3,4,4
- Pullups: 12,8,10,7
4. Weighted Pullups 5x5x35lb+3
5. Weighted Dips 5x5x57.5lb+6
6. 10 EMOMx1 HSPU + 2
7. (forgot we had functional fitness)
- Partner WOD: 6:43
Did the WOD this afternoon in the '62 room with 30# dumbbells for the bench press. Minimum reps for press was 10. Did the first 2 rounds of pullups without a band (4 then 2) and then the last 2 rounds with a small band (5 and 5).
ReplyDeleteTime: 9:55