Warm Up
5 min Stationary Bike
Squat
45# X 5
135# X 5
185# X 3
225# X 2
5 X 3 X 255#
Bench Press
45# X 5
95# X 5
135# X 5
185# X 3
195# X 5 X 3
Dead Lift
135# X 5
225# X 3
275# X 3
325# X 5 X 1
Pull Ups
5 X BW
5 X BW
5 X BW
Dips
8 X BW
5 X BW
Dead Lifts were with a fat bar, couldn’t hook grip the bar so grip was an issue.
Squats felt good. Having minor issues with keeping my chest up.
Bench felt good. Got all 5 reps in first set with one breath.
Pull ups were SHIT.
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
45# X 5
95# X 5
115# X 3
Pain in knee.
Bench Press
115# X 5
135# X 5
155# X 3
180# X 2
Work Set 200# X 5 X 3
Spotter touched the bar on last 2 reps of third set. I told him not to touch the bar unless I said so. Before I could stop him he touched the bar.
Dead Lift
135# X 5
185# X 5
225# X 3
Work Set 265# X 5 X 1
Chin Ups (Supine Grip)
7 BW
6 BW
5 BW
Dips
8 BW
5 BW
3 BW
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
95# X 5
115# X 5
135# X 5
155# X 5
185# X 3
Work Set 215# X 5 X 3
Bench Press
95# X 5
115# X 5
135# X 5
155# X 3
180# X 2
Work Set 195# X 5 X 3
Dead Lift
135# X 5
155# X 5
205# X 5
225# X 3
Work Set 255# X 5 X 1
Chin Ups (Supine Grip)
8 BW
6 BW
5 BW
Dips
6 BW
4 BW
5 BW
19 total chins, new PR. 8 in first set, another PR.
Warm Up: 5 Min C2 Rower
Work Out B
Squat
95# X 5
115# X 5
135# X 5
155# X 5
185# X 3
Work Set: 205# X 5 X 3
Press
65# X 5
95# X 5
105# X 3
Work Set: 130# X 5 X 3
Power Clean
95# X 5
115# X 5
135# X 3
Work Set: 165# X 5 X 3
Pull Ups (Prone Grip)
6 X BW
5 X BW
3 X BW
Dips
8 X BW
5 X BW
5 X BW
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
135# X 5
155# X 5
185# X 5
205# X 3
Work Set 235# X 5 X 3
Bench Press
95# X 5
115# X 5
135# X 3
155# X 2
Work Set 190# X 5 X 3
Dead Lift
135# X 5
185# X 3
225# X 3
Work Set 275# X 1 X 5
Chin Ups (Supine Grip)
6 BW
5 BW
4 BW
Dips
BW X 5 X 3
WOD:
21-15-9
Squat Clean (95#)
Dips
Time: 13:58
The Rx’d weight was 135#, there was no way I could do that, and the dips were assisted with the band. The squat cleans were easier with the weight lifting shoes. Also my form on the squat cleans is a lot a better.
Before the WOD I did 400m with 65#s over head. Also did a 250m sprint row: 44.7 seconds.
WOD:
Row 1000m
25 Bench Press (115#)
10 Rounds:
8 Pull Ups
15 Sit Ups
8 Dips
Time: 36:40
I did the first 5 rounds with Rx’d pull ups, and then the usual happened: my hands ripped. They weren’t too bad, just minor tears. I should have gone heavier on the bench press, it was supposed to be 3/4 Body Weight. But I thought it may be too much for 25 reps.
WOD:
5 Rounds:
10 Bench Press (95#)
200m Run
10 Ring Dips
200m Run
Time: 25:24
Rx’d for men was 135#, I knew I couldn’t get 5 rounds at that weight so I scaled. And as usual the dips were scaled with the band.
WOD:
1000m Row
21 Ring Dips
500m Row
15 Ring Dips
250m Row
9 Ring Dips
Time: 14:01
Band assisted ring dips. I did use the thinnest band available. For my row, first 1000m was a little over 4 minutes, the next 500m was just under 2 minutes, and I can’t remember my 250m time.
WOD:
As many rounds as possible in 15 minutes.
10 reps of the barbell combo (155lbs men, 105lbs women):
- Power Clean
- Hang Split Clean right leg forward
- Hang Split Clean left leg forward
10 Ring Dips
Rounds: 1 + 25 reps of cleans
This was the first time I had done split cleans. Doing all these reps tired the hell out of me. But I think my form got a little better the more tired I got because it is the most efficient way to do the lift. There is no way I could have done the Rx’d weight, so I scaled down to 115#s. The ring dips were also scaled with a band. However, after the WOD I was about to do a couple unassisted dips. When I first started I couldn’t do any. So there is some progress.
