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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.
on

5 comments:

  1. UnknownSeptember 17, 2014 at 6:53 AM

    Dead-lift: 255#

    Bench: #155

    Ring Rows: 14,15,14

    Conditioning: 4 + 8 rounds (Rx)

    ReplyDelete
  2. Alex VinsonSeptember 17, 2014 at 7:42 AM

    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#

    ReplyDelete
  3. R.K. BarkerSeptember 17, 2014 at 9:21 AM

    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.

    ReplyDelete
  4. AdrienneSeptember 17, 2014 at 9:44 AM

    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#

    ReplyDelete
  5. UnknownSeptember 20, 2014 at 10:42 AM

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

    ReplyDelete