ADVANCED and FIRE-BREATHER
Lift:
Bench Press
5-4-3-2-1 @ 30X0
Standard Grip
Rest as Needed
ADVANCED
Training:
"Sinister - ADV"
8 Rds
30 sec Deadlift
30 sec Rest
FIRE-BREATHER
Training:
"Sinister"
8 Rds
30 sec Power Cleans
30 sec Rest
Post loads, totals and thoughts to comments.
Training Notes:
Deadlift/Power Clean - Should be paced to maintain consistent output - 80-90% effort
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
12 comments:
Fb:
65, 75, 80, 90(PR), 105 (f), squeezed in 100lb
WOD 55lb: stayed 13 through all rounds.
Thanks Kelleigh and Aurea for pushing me through that lift.
See you all next week! Heading to Chicago tomorrow and hitting up Crossfit Bloomington-normal on Saturday to drop-in on some friends!
Can't make it in today so went to the gym and rowed 10 mins for 2326 meters and 35mins of other endurance training. See ya tomorrow and Saturday!
Lift: 95-105-110-115-130
FB:75lbs... highest amount of reps 13/lowest 10.
Sheri, have fun on your trip!!
lift: 75,85,95,100,110 (PR)
FB: 75lbs Average (8)
Sheri, you did awesome!!! Enjoy your vacation!!!
Lift: 105, 110, 115, 120, 125
FB WOD: 76 at 85lbs
12, 10, 10, 8, 9, 9, 9, 9
... I think I bailed early on the 105lbs because my arms were so tired from taking off Kelleigh's weight and putting it back on!! Haha! That's a darn good excuse! Kelleigh you're an animal!
Went with a Left arm 20lb KB Thruster: 13, 10, 10, 10, 10, 9, 10, 9 Total: 81
Big thanks to Michelle for all the KB instruction!! Greatly appreciated!
LIFT:
85-95-100-105-110
probably could have gone a bit heavier.
WOD:
70 total 95lbs
10/10/9/9/8/8/8/8
skipped the bench press but I think my weights and rep scheme would have looked something like Nicks example...ha
wod - 11/10/9/9/8/8/8/8=71 at 135lb
Good class @5:30pm!
FB WOD:
155(5)/185(4)/205(3)/215(2)/225(1/f)
13,12,12,11,10,9,9,9 = total 85 @115
Btw, we had some big news hit home tonight... We found out TRACEY IS HAVING A BOY!!!!!!
Congrats, JP and Tracey! :)
Nikki, you're very welcome! Anytime!
Lift: 75-85-95-100-110f
Hit 105 last few times. Thought I'd take a little leap. Next time!
WOD: FB 75lbs
76 reps: 10/10/10/10/10/8/9/9
WOD (FB): 65 total reps @ 115 lbs.
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