;)
Monday, July 26, 2010
Monday, July 26, 2010 at 05:39AM NOTE SCHEDULE CHANGES. (All classes will be 45 minutes)- JUST A REMINDER- ONLY 7:15AM ON TUES/THURS/FRI! NOTE EVENING CLASSES CHANGE OF TIMES!!!!!!!!!!!!!!!
Mon-Thurs:
6:15 and 7:15am (only Tues/Thurs/Fri- will be adding these soon for everyday!)
12pm, 5:15pm, 6:00pm, 6:45pm, 7:30pm
Fri: (only difference is that there is no 7:30pm)
6:15 and 7:15am, 12pm, 5:15, 6:00pm, and 6:45pm
Sat:10:00am, 10:45am, 11:30am
We will miss Frank! He is starting grad school in NYC, but hopefully will be back to train with us next Summer!
WOD for Monday:
Back Squats
5-5-5-5-5
Push Press
5-5-5-5-5
AMRAP for 3 minutes
Wall Balls (20/16lbs)- 10 ft target
Record weights and repetitions to comments.
NOTE:
NEW STRENGTH TRAINING TEMPLATE BEGINS TODAY! Please refer to Saturday (7/24) blog posting. Please try to get here M/W/F and build rest/recovery around those days.
*If you are unfamiliar with your 5 RM- use today to achieve this (focus on mechanics/form)- then in future take 90% of this max for your final load that you will be aiming at on the 5th working set. All prior sets will be working up to this load. The working sets should be in even increments. Please refer to blog posting for more details. Wed (we will be doing Front Squats/Shoulder Presses) and Fri (Deadlifts/Dips).
Reader Comments (20)
Squats:
(Using 335# as 5RM)
165-200-235-270-300
Push Press:
(Using 175# as 5RM)
95-115-135-145-155
Wallball AMRAP:
96 reps as Rx'd
(acheived a PR of 77 unbroken reps!)
Back Squats:
75-95-115-130-140
Push Press:
55-65-70-75-80
Wallball AMRAP as Rx'ed (only because there weren't anymore lighter balls) I lost count but only got to the mid-30s. That stupid ball was heavy and almost knocked me over a few times. Def scaling down next time
Squats:
(exploring 5 rep max)
135, 185, 205, 215, 215
Push Press:
(exploring 5 rep max)
95, 115, 135, 145, 150
Wall Ball AMRAP:
Rx'ed 20lb ball - 82 reps (went for 30 reps each min. - last minute clearly did not reach 30)
Back squats:
65-75-85-95-105
Push Press:
55-60-65-70-75
Wall Ball AMRAP:
41 reps w/ 12# ball. Would have used a 14# if I could find one.
Back Squat
95-125-155-175-195
Push Press
45-65-85-90-95
WOD
72 as rx'ed
Nader's back!
Back Squats: 95--115--140--155--175
Push Presses: 45--65--85--95--100 (Matt this is what you did too--you are shorting yourself some poundage)
Wall Balls as Rx'd: 54 reps (24 or 25 after first minute, crap after that).
Just squats today:
115-135-155-175-180
back squats: 75-95-110-115-125
push press: 40-45-55-60-65
wall ball amrap: 65 reps with 12lb ball
Jenny,
Current plan of attack: W/Th/Fri morning.
Back Squat
205-225-245-265-285
Push Press
105-115-135-145-155
WOD
88 as Rx'd
Squats: 185, 190, 195, 200, 205
Push Press: 95, 100, 105, 110 (ran out of time for the 5th set, which conveniently coincided with my running out of steam)
3 min wall balls: 76
Squats: 205-245-275-305-335
Push Press: 135-155-165-175-185
3 Min Wall Balls: 89 reps Rx'd. 75 in a row, then took lots of medicine balls to the face (no comments please).
Paleo Update: Weighed myself for the first time since I started 12 days ago, and I'm down 8 pounds. The first week or so my longer metcons suffered, but now I'm feeling good and my strength hasn't gone down noticeably, based on today's lifts. Apparently the caveman diet works. You're going down Lamarr.
Back squats: 65-80-90-100-110 (only 4 reps)
Push press: 60-65-75-80-85
Wall balls: 43 Rx'd
Ian - stop it.
Back Squat
205-215-225-235
Push Press
95-125-135-145 (155 for 3 reps....grrr)
Wall Balls
a very sexual/violent 63 (Rx'd)
@ the 6pm
Back Squats - 65-115-135-155-165 F on 2, so took it down to 160 and completed 5. Thanks to Lauren for coaching me through, especially the last round.
Push Press - 65-75-95-105-115 F on 3. Didn't have time to try 110, but I think that's where I'll call the 5rm guesstimate for the purposes of doing this 5x5 next time.
Wall Ball WOD - 65 as rxd. Shoulders were taxed. I struggle with looking up, so I can catch the ball, but I feel like it cuts off my breathing to look so high up. Not sure how else to avoid getting hit in the face.
Felt weird wrapping up after 45 minutes for the first time. Fiddled around with kipping pullups with Sarah, Lauren, Cristyn and Jenny.
Ian- plan for Wed. 6:15am... (just 1 day Cram)
Allison- I better see you tom at 7:15 am.. I will be there for sure!!
BS: 65-80-90-100-110
PP: 55-60-65-70 (failed on 4th)- 65
WOD: low 60 something with 12lbs (lost count since my girl Lauren distracted me)
Back Squat: 155-175-200-210-220(f@5)
Push Press: 110-120-130-140-(f@3)-130(f@4)
Back Squats
155,175,195,215,235
Push Press
75,95,115,135,155
AMRAP for 3 minutes
Wall Balls (20/)- 10 ft target
70 reps
Back Squats: 155-175-195-205 (PR)- 225 (PR...3 times)
Push-Press: 85-105-135-140-145 (PR)
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3 AMRAP: 42 Reps Rx'd.
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Ash – It's okay to fear me. You are ahead of me now, but know that I am gaining on you. It's like I wake up and hit a new PR in some exercise…go figure.
You better straighten those damn extra medium legs.