09/30/2015 |
Wendler Week 1 Deadlift |
5 x 75% of 90% of 1RM
5 x 80% of 90% of 1 RM
Max Effort of 85% of 90% of 1RM
Sets of 10 in the WOD
|
5 x 185 lbs 5 x 195 lbs 15 x 205 lbs Performed as RX |
09/30/2015 |
1 min Stations |
3 Rounds:
1 min to complete each (with no transition time):
15 cal Row
10 x deadlifts @ 155#
50 Double Unders
Rest |
225 reps Performed as RX |
09/30/2015 |
Supplemental Skill and Strength |
SKILL:
10 x Rope Climbs
STRENGTH:
Alternating
3 x 10
Single Leg Deadlift (52#)
3 x 8
Bent Over Rows (65#) |
2 x 26# KB lbs 65# lbs Performed as RX |
09/29/2015 |
Wendler Week 1 Strict Press |
5 x 75% of 90% of 1rm
5 x 80% of 1rm
max effort x 85% of 90% of 1rm
3 x 10 of 50% of 90% of 1rm |
10 x 35# lbs 5 x 55# lbs THEN: lbs 5x 80 lbs 5 x 90 lbs Performed as RX |
09/28/2015 |
Wendler Week 1- Squat |
Warm up with heavy working sets of 5 reps OHS
Worked up to 125#
Then:
BACK SQUAT
5 @ 75% of 90% of 1RM (165#)
5 @ 80% of 90% of 1RM (175#)
MAX EFFORT @ 85% of 90% of 1RM (7 x 185#)
Then, 2 sets of 10 @ 50% of 1RM ( 125#) |
up to 125 lbs lbs then lbs 165, 175, 185 x 7 lbs 125 x 10 x 2 lbs Performed as RX |