Tues Feb 14/12
13" Rack Pull (against bands)- yellow and orange pro short bands + 135X5, 225X3, 315X2, 405X1, 455X1, 495X1, 515X1
Lock-out was work, pulling forward very hard.
Front Squat-225X8, 275X8, 315X8, 315X8, 365X5 (Felt awesome tonight, no grinders)
Toes to Bar- 3 sets of 10
GHR- 3 sets of 10
Dave D just moved back to Renfrew, so it was awesome to have him back in the gym to train with. Looking forward to some intensity and good training with Dave back on the roster....Like a boss!
Mobility WOD
Wednesday, February 15, 2012
Wednesday, February 8, 2012
Band Pulling, great success!
Tues Feb 7/12
Rev Band DL (135lbs settles to the floor with the current band set-up)-315X5, 405X3, 495X1, 585X1, 675X1 (belt added now), 715X1, 740X1, 760X1, 785X1, 800X1
plate behind head sit-ups- 4 sets of 12 @ 25lbs
Rev Band DL (135lbs settles to the floor with the current band set-up)-315X5, 405X3, 495X1, 585X1, 675X1 (belt added now), 715X1, 740X1, 760X1, 785X1, 800X1
plate behind head sit-ups- 4 sets of 12 @ 25lbs
Tuesday, February 7, 2012
Weekend Jam session
Sat Feb 4th 2012
Events
Fat DB-75X5/arm, 125X3/arm, 125X3/arm
Log clean and press- worked up to 245X4, 275X4, 275X4 275X4, 205X4
Car DL-2 sets of 5
Stones-a few warm-up loads, 300X3 to 56", 300X5 to 56", 300X5 to 56", 350X3 to 56", 385X1 to 54" Stones felt super easy today.
Yoke/bag/farmers medley- 3 sets @ 405 yoke, 265 bag, 200 farmers (avg about 30 sec work and 3 mins rest)
Productive session
Sunday Feb 5th 2012
Bench- 135X8, 225X5, 275X3, 315X2, 340X1, 365X1
Face pulls-4 sets of 15
3 board press- +black short bands, 135X5, 185X5, 225X5, 225X5
DB Row-150X12/arm X 4 sets
GHR-3 sets of 10
1 Arm DB press-60X10/arm, 70X10/arm, 70X10/arm, 70X10/arm
KB T-get-ups- 35X3/arm, 53X3/arm X2 sets
(Short rest aprox 1 min)
Events
Fat DB-75X5/arm, 125X3/arm, 125X3/arm
Log clean and press- worked up to 245X4, 275X4, 275X4 275X4, 205X4
Car DL-2 sets of 5
Stones-a few warm-up loads, 300X3 to 56", 300X5 to 56", 300X5 to 56", 350X3 to 56", 385X1 to 54" Stones felt super easy today.
Yoke/bag/farmers medley- 3 sets @ 405 yoke, 265 bag, 200 farmers (avg about 30 sec work and 3 mins rest)
Productive session
Sunday Feb 5th 2012
Bench- 135X8, 225X5, 275X3, 315X2, 340X1, 365X1
Face pulls-4 sets of 15
3 board press- +black short bands, 135X5, 185X5, 225X5, 225X5
DB Row-150X12/arm X 4 sets
GHR-3 sets of 10
1 Arm DB press-60X10/arm, 70X10/arm, 70X10/arm, 70X10/arm
KB T-get-ups- 35X3/arm, 53X3/arm X2 sets
(Short rest aprox 1 min)
Friday, February 3, 2012
Banded Blaster and a PR on the rower
Thurs Feb 2/2012
Banded push press- purple/black +105lbs 3 sets of 3, (added red bands to the purple and black and couldnt even come close to getting a rep)
Log clean pulls- 290 + doubled reds- 4 sets of 3
Log clean and jerk- 3 sets of 3 @ 190
T-bar row-4 sets of 12 @ 150
DB Floor press- 100X15, 120X12, 120X10, 150X1 drop 100X6 The 150's owned me.
Face pulls- 3 sets
500m Row-1:21.0 PR (very happy with this)
Heard this on the drive in, makes me think about Dave D
Banded push press- purple/black +105lbs 3 sets of 3, (added red bands to the purple and black and couldnt even come close to getting a rep)
Log clean pulls- 290 + doubled reds- 4 sets of 3
Log clean and jerk- 3 sets of 3 @ 190
T-bar row-4 sets of 12 @ 150
DB Floor press- 100X15, 120X12, 120X10, 150X1 drop 100X6 The 150's owned me.
Face pulls- 3 sets
500m Row-1:21.0 PR (very happy with this)
Heard this on the drive in, makes me think about Dave D
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