A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 15/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height
Post loads to comments
skip to main |
skip to sidebar
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
Followers
Blog Archive
-
▼
2011
(94)
-
▼
February
(9)
- Row Test
- Tuesday 5000m rowWednesdayA. Power Clean, build to...
- 2 in 1
- last time for this workoutA1. Back Squat @ 30X1, 2...
- Friday WOD
- 100 Push-ups, not for time...use the same height a...
- A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 secA2...
- Friday WOD
- A. Push Press, 3-3-3-3-3, 180 secB. 10 sets:3 touc...
-
▼
February
(9)
6 comments:
WOD:
A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 sec
135#(4)/165#(4)/175#(4)/185(4)/190#(4)-PB
+
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec
0#(7)/10#(7)/10#(7)/20#(7)/30#(8)
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
30# per hand/35# per hand/40# per hand
C. DB Russian Step-ups @ 21X1 - box @ knee height, 15/leg x 3 sets, rest 60 sec b/t legs -
24" Box - 0#/5# per hand/10# per hand
out
A1. back squats 4/45,4/50,4/55,4/60,4/65
A2. chin ups (purple) 7/7/7/7/5
B. DB split squat 10 lbs/hand
C. DB Russian step ups - 5#/arm 20"box
Good workout.
A1. 135/4,225/4,245/4,265/4,285/4 Barbell
A2. 20#/7, 20#/7, 20#/7, 20#/7, 20#/7
C. 45#, 95#, 95# Barbell
D. 45#, 45#, 45# Barbell
a1. 45#/4, 50#/4, 55#/4, 65#/4, 70#/4
A2. Negative chinups did them until they becam crappy. 3/2/3/2/3
b. 14" box 5#db
c. 14"box+45#weight (16"ish) 5#db
not nearly as soar this time around.
Mondays WOD done on Tuesday with Mike:
A1 all 70# 5 reps
A2 6/6/4/4/4 help from Mike holding my legs
B. 14" box 15#/hand
C. 14" box 15#/hand
:( ouch!!!!
Dear Mike,
My body hurts today, every muscle!!!!!! Thanks for pushing me yesterday!
Post a Comment