Thursday:
Meet in the Powerlifting Room at 0530
Strength
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)
Conditioning
(Move to ’62 Room)
Each round lasts 1 minute:
2/1.5 pood Russian KB Swings – 15 reps
Assault Bike or Row – max distance
Rest 1 minute between rounds.
You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.
Post total distance rowed or rode to comments.
5 comments:
Used 135 for the Bench and 185 for the Squat. Only 20 kilos on the KBS, should have carried the 2 pood up from the powerlifting room. Averaged .2 on the bike. That was a really good one.
Squat: 115#
Bench: 90#
WOD: 1.75 mi total. Used a 14 kg KB - should have used a heavier one
Squat: 145#
Bench: 90#
WOD: 1.15 total, average of .15-.2
The other girls took the bigger kettlebells so I had to do it with a kiddiebell (haha, get it? No, you're right, that was bad even for me...). Would have been better if it'd been harder.
Legs sore so no squats.
1. 3x5x145 Bench (way too light)
2. 3x5x110Lb Press
3. WOD: Used 2 Pood and last 5 RDS were American swings. No record on rower.
Afternoon
4. Weighted Pullups 5x5x45 +3
5. Weighted Dips 5x5x70 +11
6. 4x80lb DB Farmers walks length of 62 room
7. 359 DUs, Longest Streak of 60 Reps (PR)
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