Thursday, 23 October 2014

Meet at 0530 in the Powerlifting Room...

Strength

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Conditioning

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs – 3 reps (scale weight as required)
Push Ups – 6 reps
Air Squats/Dips – 9 reps
 
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds).

Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

7 comments:

Josie Antilla said...

Squat: 130 :D
Bench: 100

Conditioning
3 times through, all squats
10 rounds

R.K. Barker said...

Squat: 210, 10 pounds less than my 1 RM from the start of the semester.
Bench: 150.

3 times through, all air squats. Maybe after uniforms we can acquire some rings.
3 plus 7 air squats, 4 rounds, 3 rounds.

Alex Vinson said...

Squat: 160#
Bench: 100#

*2x3 @ 160, on my third set I failed on the third rep, but I went back and finished it. But pretty good, considering that this is 5 over my 1RM from the beginning of the semester.

Conditioning:
3, 3-min rounds, no dips, all air squats, 75# clean (should have gone heavier).

3 rounds + 4 pushups
4 rounds + 3 cleans
4 rounds + 5 air squats

Thomas Newton said...
This comment has been removed by the author.
Thomas Newton said...

1. Squat: 3x5x300
2. Bench: 3x5x195
3. Pendlay Rows: 5x5x165
4. WOD Rds 145 lb PCL, and Ring Rows
(1.) 5
(2.) 3+1
(3.) 3+1
(4.) 4 - forgot to go back to rings so last two rounds were ring dips
(5.) 2
(6.) 1+7 ring rows

As I left Arvin, I'm 99% sure I saw a dude from West Side in the '62 room... so that was pretty cool.

Adrienne said...

Squat: 135#
Bench: 100#

Conditioning: 3 cycles all with air squats, cleans at 85#
8 rounds

H. E. Duke said...

Squat: 135#
Bench: 95#

Conditioning: 3 cycles all with air squats, cleans at 95#
10 rounds