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
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.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.
7 comments:
Squat: 130 :D
Bench: 100
Conditioning
3 times through, all squats
10 rounds
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.
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
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.
Squat: 135#
Bench: 100#
Conditioning: 3 cycles all with air squats, cleans at 85#
8 rounds
Squat: 135#
Bench: 95#
Conditioning: 3 cycles all with air squats, cleans at 95#
10 rounds
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