Burpee Challenge
Day 64
ADVANCED and FIRE-BREATHER
Lift:
Bench Press
5-4-3-2-1 @ 30X0
Standard Grip
Rest as Needed
Rest as Needed
ADVANCED
Training:
"Contra - ADV"
7 Min/AMRAP
20Walking Lunges
15 Sit Ups
FIRE-BREATHER
Training:
"Contra"
7 Min/AMRAP
7 Hang Power Clean
7 Row Calories
Post loads, time and thoughts to comments
Training Notes:
Hang Power Clean - Pick a weight that will allow your 1st 4 rounds to be relatively Unbroken
Bench Press 5-4-3-2-1 - In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PR may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Bench Press is 300lbs, then your sets may look like 240(5)/250(4)/260(3)/275(2)/290(1).
Posts
22 comments:
nice one today, great 930 as always, Lift: 135-155(2)-145-155-165; WOD: FB, 95 Lbs, 6 rounds + 7 + 6cals, so close! watch out for the blog to explode today with all the new posters!!
Look nick I'm blogging
Lift: 85-95-115-120-135(F)..prob should have done 125lb, I think I jumped up too much with the weight.
WOD: FB, 95lbs, 6 rounds. Went unbroken for the first 4, then I broke them up. Great job on the lifts everyone! I better see Rich, Andrew, and Leah on the blog today!!lol
Just stretching my legs with this blogging thing.Great work out today Rich always fun to try to keep up with you.
FB: 55,65,75,85,90(f)
6rounds +7+ 2 cals (65lbs)
Cashout: burpees with Theresa!
Good job 9:30 wtown!
oh yeah, HAPPY BIRTHDAY SHERI !!!!
lift-65 70 75 85 95-Nick said my arms are on a 90 degree angle and they should be on a 30 degree angle. So when I did the 30 degree thing, I got super screwed up!
wod-5 rounds + 5. I'm trying to stay positive after being a load all summer and not working out. Wait, positive thing-I am getting better at getting my elbows under the bar in my cleans!
Theresa- Thanks for the advice! I might try it out tonight.
Sheri-Happy birthday and good job today!
GREAT JOB 9:30!
Nick "why don't you post"
Leah "oh are you saying you want me to start that back up again"
Nick "don't post about your life that's what facebook is for"
Leah "Well what is the point of posting anyway"
Nick "To track your progress, to get to know everyone, you can congratulate someone"
Leah "oh"
So I hate to disappoint all of you. But from here one out serious Leah is in full effect. It was fun while it lasted.
Sheri, thanks for doing them with me!! Happy Birthday girl:)
Leah, you are sooooo Welcome!! Think about all the FUN your gonna have;)
Yes Nick, you shamed me into blogging.
Great work 930 W-Town, as usual.
Did the Advanced today with Andrew. Hopefully the shoulder will heal soon.
Needed 4 situps to complete 5 rounds.
Thanks Andrew for suckering me into using kettle bells for the lunges. FELT GREAT.
I can feel the love Wtown!! Way to participate! Thank you!!
Rich - No shame!
Sheri - Happy Birthday!
Kozmo - Love the profile pic!! Hilarious!
Yeah fresh bloggers!
Wod- 6 rounds + 2 @ 155
Happy B-day Sheri
Bench: 95, 105, 115, 120, 130(f)
Wod: 95 lbs, 6rds + 4
All rounds unbroken. God I suck at rowing:(
Yeah, way to go W'town new posters!
Happy Day Sherri!
Happy birthday Sherri!!
Lift: 65-75-85-95(1)-90(1)-100(f)
I need to start using my legs on this lift. I suck at bench press!!
Wod: 90lbs. 5 rounds + 4
I suck at rowing also
Nice job 5:30!
Did games wod tonight:
5 MU, 10 deads at 245, 15 GHD's, 50yard sprint
5 MU, 10 deads at 245, 15 GHD's, 100 yard sprint
5 MU, 10 deads at 245, 15 GHD's, 150 yard sprint
5 MU, 10 deads at 245, 15 GHD's, 200 yard sprint.
MU were full dead hang, turn out on bottom (I think). Deads were done standing on 25lb bummpers all unbroken.
time 13:20
Thanks for joining me Rizzo
Hope you enjoy your birthday Sherri!
245(f-4), 235(4), 245(3), 255(2), 275(1) - ~the same as close grip for me... never would do flat bp, just incline/decline and mostly w/ dumbbells.
50lb walking lunges - 4rd + 20wl + 4su
no light-headed feeling for 1st time in 2 weeks... felt good!
Nick. is my name skip
Thanks guys!!
Leah, post what you want.. It will spice it up a bit!! Hahah
Actually Kozmos picture does that already!! Lol,I saw it this morning and was like "Ohhhh muscles...... Waiiiiiiitttt......." then I laughed out loud.
Happy birthday, Sheri!
Lift: 75(5)-80(4)-85(3)-95(2)-105(1)
Wod: 75 5rds+3
Should've gone heavier on the cleans.
Great job today everybody :)
LIFT: 85-95-100-105-110
WOD: 100lbs 5+5+3cals
great job today everyone! happy birthday sheri!
WOD (FB): 6 rds. + 7 @ 115 lbs.
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