A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 sec - take weight off barbell for A2
A2. Bench Press @ 30X1, 4-6 reps x 5 sets, 3 min
A3. Deadlift - use 90% of tough single from last week, 1 x 5 sets, 10 sec - drop bar @ top of rep
A4. Power Clean, 3 x 5 sets, 3 min - drop each rep
B. 5 sets @ 80% effort:
30 sec lite KBS
30 sec rest
30 sec push-up burpees
30 sec rest
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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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October
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- Monday - 31st 5 sets ALL OUT: 30 seconds AMRAP DB ...
- Friday 10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ ...
- Tuesday 3 sets @ a consistent/paced effort: Row 75...
- A. Press, build to 1 RM B. Chin-ups, perform 1 tou...
- Monday A. Deadlift, build to 90% of your 1 RM B. 5...
- WOD 1 A1. Front Squat @ 30X1, 3 tough reps x 3 se...
- A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 s...
- WOD 1 A. Deadlift, build to tough single - no fail...
- A1. Front Squat @ 30X1, 4-3-2-1, 120 sec A2. Chin-...
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October
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4 comments:
Monday WOD#3
A1. Close Grip Bench Press @30x1, 2-3 x 5 sets
80(3)/85(3)/90(3)/95(3)/100(3)
A2. Power Clean Cluster, 1.1.1.1.1 x 5 sets
85/95/105/115/125
B1. Low Incline DB Press. 4-8 x 3 sets
30lbs(8)/30lbs(6)/30lbs(7)
B2. Front Squat @30x1, 3-5 x 3 sets
115(4)/120(3)/120(3)
C. Flat Bench DB Press @ 20x0, 15-25 x 3 sets
20lbs(15)/20lbs(15)/15lbs(15)
Arms are so very tired now!
Wednesday WOD#3
A. Deadlift @ 21x1, 3 moderate reps x 5
175/185/195/205/215
B. As many rounds as possible in 10mins:
5 Hanging knee raises
10 Squats
8 rounds plus 2 squats
C. Russian KBS - 32kg, 12-15 reps x 5
12/12/12/12/12
Frida WOD#3
A. Split Jerk @ 21x1, 5-4-3-2-1
45/65/75/85/95
B. Negative Band Assisted Chin ups, 2-5 rep x 3
3/3/3
C. One Arm DB Row @ 20x0, 8-10/arm x 3
30lbs 10/10/8
WOD:
A1. Bench Press, 1 tough rep
75/80/85/85/85
A2.Bench Press 4-6rep, barbell
45# - 6/6/6/6/6
A3.Deadlift 90% of RM
210#
A4.Power Clean 3X5sets
75/80/80/85/90
5sets @ 80% effort
30sec KBS -12#
30sec Rest
30Sec PUB
30Sec Rest
KBS-17/16/16/16/16
PUB - 10/8/9/9/9
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