Posts Tagged ‘Row’

Deadlift

3×135

3×225

2×315

1×365

1×405

1×425

1×455(f)

1×465(PR)

PR’d by 15 pounds from June of this year. Lost my grip on 455. I think I may have more room as I wasnt exactly fresh.

“Goodby Martha”

We did three partner wods to say goodbye to Martha. JR was my partner:

1. 3rds: 100m farmer’s walk (2pood kb x 2), 25m lunges/25m run – 6:40

2. 6rds: 15 KB Swings (2 pood), 15 burpees, 35 dubs; one partner rests while other completes round.

3. 6rds: 350m row; one partner holds kbs (2pood) in front rack while other rows.

Advertisements

September 21, 2012 – Back Squat

Posted: September 24, 2012 in Strength Work
Tags: , ,

Warm-up:

500 m row

Strength:

I tried to establish a new 1RM back squat

135×5

225×3

315

350(PR)

360(PR)

370(PR)*

My old 1RM was 335. My first PR attempt at 350 went up easy. I was a little slow on 360 but it went up. I struggled on 370 but got it up after a fight. I put on asterisk on it since Hugo who was spotting me gave me a slight touch on my descent when he thought my chest was coming to far forward. He provided no assistance on the way up but I guess it would be a no lift at a meet. Im fairly comfortable I would be able that 370 is my new max though.  So I am pretty happy with a 35# PR after 12 weeks. 400# here I come!

Cooldown:

1000m row

Strength:

Burgener Squat Program Week 11 Day 1

Back Squats 6×1 at 320 lbs

This was surprisingly easy. I took 4 days off for labor day weekend. Unfortunately (or fortunately) these rest days coincided with a minor sinus cold. Its pretty much gone now but there are still some traces of it. I felt great getting the weight up and Im sure the solid block of rest days did my legs a lot of good even though my diet was pretty crappy. I was glad to get back at it.

Metcon/Skill Work:

4 x 30 Dubs

2 x 500m row – emphasis on technique

Warm Up

500m row

Focused on technique.

Strength

Burgener Squat Program Week 10 Day 2

Front Squats 6×2 at 285 lbs

I am not gonna lie, this was f-in tough. When I started this program 285 was my one-rep max so I am happy to be able to do multiple sets of it for 2 reps. I had my second failed rep of the program on the last rep of the set. I lost my core after the first rep and couldn’t reset. It was disappointing but put in perspective of where I was when I started lessens the blow.

Metcon:

“Jackie”

1000m row

50 thrusters @ 45#

30 pullups

First time doing this girl wod. I watched a few other people doing it first and made up my mind that my  goal was to pace myself on the row. I finished the row in about 3:30. I broke up thruster 10-15-10-7-8 or something like that. A 45# bar never felt so heavy. I went 10-10-10 on the pullups. Forearms and grip were completely shot afterwards. Fran-like symptoms.

7:33 RX

Team Wod

Teams of 3 complete the following:

750m row

36 deadlifts at 275#

I was last leg on the rower and had to walk right over to the deadlifts. Its a lot harder to lift when your heart-rate is jacked up but the weight was manageable. I hadn’t deadlifted in a while.