Deadlift: build to heavy 5 TOUCH-AND-GO
Conditioning: for time – 50 cleans (135/95lbs), 25 muscle-ups, 50 thrusters (95/65lbs), 25 chest-to-bar pull-ups, 500m row
Conditioning: for time – 50 cleans (135/95lbs), 25 muscle-ups, 50 thrusters (95/65lbs), 25 chest-to-bar pull-ups, 500m row
Spend quality time recovering for next week. High volume lifting week.
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ReplyDeleteSquat: 140, 170, then 185-195-195 (squatted with mrs. Gregory who likes to put big weight on the bar, so I tried to keep up with her...)
ReplyDeleteDeadlift: did 220 and just called it there. Could go up, but didn't want to overdo it today
Metcon: 20:00, which was my goal, but couldn't have done it without diva coaching me on the row second for second. Wow, that metcon destroyed me. It was good, don't get me wrong, but it wrecked me. Good thing I had a plaid apron breakfast beckoning me to finish :). Thrusters were by far the hardest for me, and I couldn't keep my rep scheme on my muscle ups, so I had to go to singles on some. Cbo, thanks for the tips on the squat cleans. That helped a lot.
Very sore today
Busy, busy. No workout for me Friday or Saturday. Saw that next week was a high volume lifting week, so I was just gonna not workout until tomorrow, but seeing as how I hadn't done a workout since Wednesday, I had to do something today (Sunday).
ReplyDeleteDid C&J from Friday: 185, 225, 250x2 (sets)
Squats from yesterday: 245, 285, 325x3 (sets)
Wanted to do Saturday's WOD, but I knew I would be destroyed for tomorrow. So, I did
Half Murph (~1/2)
Run to park (~.7 mi)
10 rounds of Cindy
Run home
Did wearing 20# Vest
PR - 25:02
Time - 22:39
Fun but disappointed I missed yesterday's MetCon.
Squat: 195,225,260
ReplyDeleteDL: 225,275,315,345
Cond: 19:46 Thrusters were the worst for me also. I went singles at a steady speed for cleans, 5,5,5,5,3,2 on MU's, thrusters I did in 10's but by 30 I was redlining after 10 and had too long a break (maybe faster to break into 5's and keep moving), C2B 10,10,5, Row subbed 50 SDHP (I went to my make it or die trying place, unb then collapse).
Feeling pretty good today (Sunday). A little sore and tired in the legs, but not bad considering. Good Open warm up.
Squat 150, 175, 200
ReplyDeleteDL I didn't feel like getting more weights than I already had for the squats.
Metcon 28:47
thrusters were the worse. cleans were just annoying cause it was squat cleans and not power. and the row at the end was just die trying to finish.
legs are a little sore, but I'm more sore from attempting banded bar muscle ups I think since I never do them.
squat: 150-170-195 (felt great)
ReplyDeletedl: 205 (stopped there so as not to fry my central nervous system before The Open, or the metcon to follow)
metcon: 31:55 with a double band on bar MU
I'm super sore today in my legs. I wish I had something witty to say about all the pain I'm in, but I do not. I'm just hurting :)
Caleb and I went on a 15 min short, slow paced run to move and loosen our legs. I'd say it helped a fraction of a percent!
CGreg here...
ReplyDeletesquat: 225-255-315 for two sets & 325 for third set of three
no dl...cns needed some rest
metcon: 17:00
...dang you stairs...
Warm Up: False Grip Ring Rows 3x5, MU work. GOT FIRST MUSCLE UP!!!
ReplyDeleteSquat: 105/125/140 (failed during last weight)
Did not have time for DL. Sorry.
Conditioning: Did cleans at 65# because I knew they would be the worst part for me (#notbuiltforsquatting). I will be honest, they sucked, but I am not sore so I think that was probably a little too light. Started out doing jumping MU on rings. After 5 successful and 3 failed attempts, I went to banded bar MUs. Felt pretty sick at the start of thrusters, free class was waiting and I was pretty happy about getting my first muscle up so I gave myself a 30 min time cap. Had pull ups and row left.
Squat- 130,155,180
ReplyDeleteDeadlift- 255...Could have went a little heavier but i was feeling really tired and sluggish
Did fridays metcon
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