Just what the doctor Rx'd Workouts
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Training programs-
10/28/13 FS, PP, PU, DUs, Lunges, HSPUs Workout
A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins SCORE: 185
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins SCORE: 245
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins SCORE: 275D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec SCORE: 185
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec SCORE: 45, 35+
3 Sets:
40 DU
20 Front rack reverse lunge 135/85#
7 HSPU 3" deficit
rest 90sec
SCORE: 9:36, did not complete deficit HSPUs last round, performed regular HSPUNotes:
A-C - stay aware of how the percetage feels - on last 2sets of C add to 85% if feeling good with weight
D1/2 - add weight per set - pronated chins
+
- Time each set goal is same time per set alt legs/rep on reverse lunge -
Oly Lifting (Power Snatch, Power Clean & Front Squat) Workout
Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
1 Power Clean & 5-4-3-2 Front Squats (50kg - 60kg - 70kg - 80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms) -
DL x 2 10 sets on the minute with 80% 1 RM Workout
I did a DL workout with 2 reps on the minute with about 80% of 1 RM (I estimate my true 1 RM to be about 335 lbs)
I warmed up with:
95 x 8
135 x 6
175 x 5
205 x 5
225 x 4
245 x 3
255 x 2
rested for a couple minutes then did the WOD using 265 lbs
Felt pretty good overall. I was a little slow out of the initial blocks but the second always felt easy and popeed right off.
NO BELT. I did chaulk up a bit.
I stretched and did a 4 rounds of tabata DU doing 40 reps per session. -
Strict Press & Front Squat/Strict Pull Up Workout
Strict Press
5-5-3 Warm up
1 x 5 @ 105#
1 x 5 @ 115#
1 x 6 ("till failure) @ 125#15-12-9-6-3
Front Squat 135#
Strict Pullup
9:26 -
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15 min AMRAP, Push Press, Overhead Squat, Situps Workout
Complete as many rounds as possible in 15 minutes of:
65# Push press, 7 reps
65# Overhead squat, 10 reps
15 Situps5 rounds + 5 squats
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5-3-2 Back Squat Workout
Warm Up
10 rounds:
5 reps
3 reps
2 repsof Back Squat.
I did 4 rounds at 205, 6 rounds at 185. I traded off with Armando instead of resting only 8-10 seconds between rep sets. Slowed down on the last 3-4 rounds, but not awfully
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Squat cleans as t2b Workout
All-levels WOD/Beginner WOD:
A. Squat Clean 2-2-2-2-2
B. Perform 75 toes to bar, every time you come off the bar do 20 walking lunges.
:terrible, up to 60 -
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10-26-13 Workout
Strength
Back Squats
3-3-3-3-20
max rep was 65 lbsWOD- 4 rounds
15 Deadlifts
25 Double Unders
15 Push Ups
25 Double UndersEMOM 3 Burpees