07/03/2012

Strength
Press
Take 12 minutes to establish a 5 Rep Max.

Deadlift
Take 15 minutes to work up to a set of 3, heavier than last week.

Conditioning
AMRAP 5
Burpees

Followed by,

AMRAP 3
Double Unders
 

3 Comments

  1. Lauren 07/03/2012, 10:00 am Reply

    DL: sets of 3 @ 135, 155, 175, 185, 195. Only planning on doing 185 but I had tons of time left so did one more set
    Press: sets of 5 @ 53, 63, then 3 attempts at 73 with only reps of 2, 3, and 2. Didn’t have time to drop to 68
    AMRAP 5: just burpees. 85. MK challenged me to 100 and I really tried to get there, not resting at all until 50 were complete but it didnt’ happen.
    AMRAP 3: DU. 113

  2. Kristin 07/03/2012, 12:31 pm Reply

    Press: Warm-up sets at 33, 38, 48# followed by 5 reps at 58# and 2 reps at 63#. I was SOO EXCITED about press today! I have not been able to hit all 5 reps at 58# in past weeks and probably MONTHS so I was stoked to hit all 5. Coach then had me give 63# a go but I paused at the bottom after rep 2 which basically did me in… still a PR since I have never pressed above 58# previously!

    DL: Warm-up sets at 103, 123# followed by 3 reps at 143, 153, 163, 178#. This is 10# heavier than I have previously done for a set of 3 AND it is 5# over my previous 1 RM. Can you tell I am excited about these things…?

    AMRAP 5 burpees: Good times! I definitely went out too fast and did 22 in minute 1. I always do that with burpees I think. My goal was 75 so 78 was great!

    AMRAP 3 double unders: I had addressed form with DUs, and now am working on consistency….next will be intensity… I can consistently do 3-5 DUs in a row. I got a total of 60.

    Great work 7:15 a.m. class!!

  3. Heather A. 07/03/2012, 4:11 pm Reply

    DL: I worked up to 3 reps at 205#. My previous 3RM was 195 so this is a 10# PR. I don’t have a 1 RM on DL.

    Press: I worked up to 75# and failed after 2 reps. I rested for a good 3 minutes and then tried 75# again. I struggled to get the bar up on the 5th rep, especially on the left side, but I got it up there and head through.

    Burpees – My goal was 75. I started out doing a traditional burpee with a jump and clap and then a lateral jump over the rope until Mike told me to cut out the jump/clap and just do the lateral hop. I got 74. I think it took me 15 or 20 seconds before I started DU. I counted only successful DU’s and I got 40. I have some whip marks from the unsuccessful ones. Still not stringing them together with any success during the WODs.

Leave a Comment