Wednesday, 17 September 2014


Wednesday:
Meet at 0530 in the Powerlifting Room:

Strength

Deadlift 5 RM (add 30 lbs)
Bench 3×5 (add 10 lbs)
Supine Ring Rows 3 x max reps (Grab from the '62 Room)


Conditioning

Complete as many rounds as possible in 8 minutes of:

155/115 lbs Power Cleans to Push Press – 5 reps (scale as necessary)
Ring Dips – 5 reps

Post rounds completed to comments.

5 comments:

Chris Monroe said...

Dead-lift: 255#

Bench: #155

Ring Rows: 14,15,14

Conditioning: 4 + 8 rounds (Rx)

Alex Vinson said...

That was fun. Sorry I had to duck out early, I had breakfast formation with the plebes.

Deadlift: 135# (I think I misunderstood the math there...)

Bench: 85#

Ring Rows: 8,5,5

Conditioning: 3 rounds + 2 cleans @ 95#

R.K. Barker said...

Deadlift at 215 and Bench at 115. Need to bump bench up for next week a little more for me.

Used 135 for the conditioning, got through 5 rounds and had to sub ring rows for 10 bench rows. I need to work on my left shoulder girdle - it's pretty weak.

Adrienne said...

Deadlift: 135#
Bench: 85#
Ring rows: 6, 4, 4

Conditioning: 5 rounds and shared a bar with Haley
Subbed 10 bench dips for the ring dips
Started with 85# on the bar but felt really weak and dropped to 65#

Taylor Chambers said...

Deadlift: 135#
Bench: 85#
Ring rows: 6,5,5
Conditioning: 7 rounds @ 75#, subbed 10 bench dips for ring rows