Mon Nov 8th
A. Deadlift, 1-1-1-1-1-1. 240sec
B. Bench Press, 2-3 reps X 5 sets, 240 sets
c. Row Sprint 500m
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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7 comments:
The last 2 sets of the Deadlift should be near a personal best or a personal best, If you fail on ANY set, you stop there. No second chances...period.
Deadlift: 10 X 145
8 X 225
2 X 315
1 x 325
1 x 375
1 X 395 (F)
Bench Press: 10 X 135
3 X 185
2 X 205
1 X 215
1 X 225
Row Sprint 500 m 1:38.1
DL 435lbs (could not put anymore weight on bar even with duck tape.)
135x3/155x3/175x3/195x3/205x3/225x1
Row Sprint 1:38
WOD:
A. Deadlift,1-1-1-1-1
(185/195/205/215/225/235/240(F)
240- got it off the ground a touch
B.Bench Press
55-3
65-3
70-3
75-3
80-2(Judy spotted my 2nd rep)
Row Sprint 500m - 2.03
Deadlift - 1/165,1/170,1/175,1/180,1/185, 1/190(F)
Bench Press - 3/55,3/65,3/70,3/75,2/80
Row Sprint - 2:15
My highest on deadlift was 180 I made a little more today so my new max is 185 lbs - I am okay with that.
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