First, sorry for letting this sit for so long; I promise to keep things going this time.
We're going to track points this time until the start of IAP. During the break I'll try to put up some good running/bodyweight exercises for people to do at home.
Just worry about practice today. For tomorrow do:
5-5-5
Back Squat
3-3-3
Deadlift
Post load (weight) to comments
If you've never deadlifted before start light and focus on form; it's easy to hurt yourself if you don't keep your back tight the whole time.
-Phys
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Back Squat 3x5 at 105#
ReplyDeletePress 3x5 at 65#
Deadlift 3x5 at ~90kg
3 miles jog constant pace: 60 pts
ReplyDeleteWOD: 3x5 Back squat at 155 lbs, 3x3 Deadlift at 155 lbs: 100 pts
Smith Machine Bench presses: 12-10-8-8 @ 155 lbs.
Free weights incline press: 12-10-8-8 @ 40 lbs/arm
Free weights decline press 12-10-8-8 @ 40 lbs/arm
Cable Crossover Flye 12-10-8-8 @ 40 lbs/arm
Tricep overhead extension 12-10-8 @ 55 lbs
Tricep cable pushdown 12-10-8 @ 65 lbs
3x20 hanging leg raises
3x25 flutter kick
3x25 crunches
Back Squat 187-187-187
ReplyDeleteBench Press 175-185-185
Deadlift 264-264-264
-Phys
learned how to squat
ReplyDelete~Jacob S.
2 mile jog
ReplyDeleteBack Squat 3x5 at 65lbs
Deadlift 3x5 at 65lbs
100 crunches
50 pushups
-Artur
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ReplyDeleteWOD:
ReplyDeletewarmup
back squat: 115-125-135
deadlift: 105-115-125
60 crunches
30 side crunches per side
40 supermans
40 + 30 flutter kicks
30x2 kickups
2-2-2-1 front-side-side-front planks
5 mile jog
ReplyDelete50 x 2 crunches
25 x 3 pushups
1:30 Wall-sit
I'm with Jacob. Learned how to squat/deadlift
ReplyDelete