We will squat on Tuesday/Saturday again this week.
Extra -
1) BS/OHS - Wk3D1
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
2a) FS
5 @60
5 @ 70
5 @ 75
5 @ 80
2b) Glute Ham Raise - 15 Reps after each set of FS
3) 60 Strict Ring Dips in as few of sets as possible.
Firstly, hamstrings are gone.
ReplyDeleteHit 9:30 class. Went solo on the WOD. Jay had me do five rounds with goal of completing each under 30 seconds.
Squats after class. sucked at the front squats and failed my last set. My front rack is garbage. Glute ham raises after each set were a nice burn.
Ring dips are way better from a week ago but still building from shoulder issue. Frustrating but it is what it is. Finished in 6 sets.
Class was fun today. Mini Skulls sesh at the nooner.
ReplyDeleteDeadlift work went well, felt strong. Worked up to 220#.
Did the WOD with Josh. 115# with the axle felt pretty good, I did push jerks for all of them. Pull-ups were a bit off today but that's okay. We finished in 8:53.
OHS for my today were not the best - I failed my 80% on my 5th squat, so re-did it and failed the last squat. Wrists are what hold me back the most.
Front squats were hard today, glute ham-raises were spicy but tolerable.
Ring dips: 10, 10, 10, 10, 9, 8, 3 :) These feel good for me lately.
Class: I love dead lifting with Drago.. he is human after all. Worked up to 390 for 4. Wod was with Drago - we did stiff leg press and I did strict pull ups averaging 4 a round. We were around 5 minutes.
ReplyDeleteOHS: tough.. hit all my sets but really really tough. Videoed myself and my right side is crazy tight all the way from the ground up. Fronts started getting light headed, need to eat more day before squats.
Ring dips: 19/16/15/10.. #SWOLE #whereisBCOD?
Here! Here! I forgot to post!
DeleteCan't believe there's been zero #BCOD representation to this late afternoon hour. I am ashamed. I will remedy this immediately.
Class-DL w/baby bro and older bro Drago sans 320 for last tempo and 390 for last regular set. Partner WOD w/the Corey Sweat. Split all rounds at 5 and did strict for press and pulls.
ReplyDeleteSquats after-failed last rep of last round of front squats-I will defeat her on day 2 this week. I love glute hams. I found an opportunity area of improvement I. Dips. Did sets of 10/10/10/11/9/8/2
Then tons of shoulder care and mobility.
Solid noon session-felt like skulls today. Everyone else really missed out. I mean really missed out. No other class was like this. I just know.
Things K$ Learned Today at #BCOD:
ReplyDelete1. Grip strength and form on tempo DL leave much to be desired.
2. Doing a partner WOD that include pull ups with Littlest is like grabbing a bite at Nathan's with Joey Chestnut - it's just really hard to keep up.
3. I'm worried I don't actually have hamstrings
4. Donald Trump is running for President. [not a joke]
5. I am capable of consuming 2 burrito bowls in one sitting.
I had to drop weight again in OHS but technically made it through all my sets today.
Front squats after felt more solid than last session, despite the extra hamstring work today.
I would really appreciate it if you could continue to sprinkle little current event nuggets on a daily basis. I only get the paper on Sundays so I miss some stuff here and there. Thanks.
DeleteThere is zero chance you can finish 2 burrito bowls in one sitting!
DeleteI have not DL in a LONG time! Felt pretty good. Tried double OH for all tempo and that went ok. Worked up to 255 maybe? Felt heavy but ok!
ReplyDeleteWod was good! Kraken and I alternated rounds. All UB. Finished like 5:50 ish
Ohs: made 4 at 90% ohs. Lost it backwards after I stood up. Front squats heavy. Esp with glute ham raises.
Dips 12-10-8 had to leave for work. 12-10-8 at work :)
Made all squats, front squats got super spicy after Maria showed me how to properly do glute ham raises. My hamstrings are wimps. Ring dips did baby sets, I've never been able I get up to 30 before even though I got to sets of 1 I didn't hit failure. After 30 added a band and worked on form and getting multiple sets. Deadlifts felt good maybe cause my hamstrings were already warmed up? WOD finished in 8:14, got consistent butterfly! Atleast 5 each round In a row and a Pr of 10 in a row for the first round! Now that sunshine and Mackenzie told me how to eat I'm gonna stuff my face now. Yummmmm
ReplyDeleteworked from 6:30a to 7:30p so couldn't make it in today. Hopefully at some point this week I can make it in. Had a referral case from Dr. Chrissie Schneider!
ReplyDelete#Friendship
DeleteThat's awesome
Today was fabulous --we did all my favorite things!
ReplyDeleteDL felt great, hardest part was grip on the bar. Partnered with Kenz and we worked up to 245#.
We broke the workout up into sets of 5 each. I got a little depressed with how much faster Kenz was finishing her butterfly pull-ups compared to my kipping sets--That is definitely next on my list of things to learn! We finished in 6:30.
The bar felt super heavy for squats.
Did 8x170, 8x185, 6x215, 6x225 for back squats. Definitely had to fight for that last rep!
For front squats, did 135, 160, 170, 180. Alternating that with the glute ham raises was interesting to say the least. What fun little exercise those are!
Finished up our ring dips in 12, yes 12, sets of 5. Towards the halfway point, this got pretty hard but we finished strong.
What sunshine said lol !!! Thanks for typing that all out it saved me some time lol. Only difference was the back squat numbers.
ReplyDeleteBacksquat numbers for me were 165,175,205,215(which I only got 4 of)
Today felt like a lot of volume.. Muscles were feeling it but I LOVED it :)
Workout was spread out through the day.
ReplyDeleteOHS and FS this morning- OHS felt way better this week. Failed last rep coming up a bit quick and went forward.
Did rings dips this evening-60 in 3 sets. 21,21,18
WOD with strict press and strict pull ups.
Today was a 2% better kinda day for sure.
ReplyDeleteClass -- Did 275/305/315 for tempo and up to 365 for regular, kept it lighter and really focused in on keeping abs set.
Workout - Mirth and I flew, put the pedal down and never let up, 4.50 - had the fast cycle pull-ups today - very fun.
OHS - Still a shit show, 8 @ 170, 8 @ 185, 4 @ 205, 3 @ 220
Wasn't super happy with the OHS so I took all the FS from the floor with a squat clean to start:
220, 255, 275, 290 -- Taking from the floor, paired with Glute-Hams will make a man out of you. Hammies are toast.
Ring Dips - 15/15/10s to finish.
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ReplyDeleteThis comment has been removed by the author.
ReplyDeleteClass:
ReplyDeleteDL are my weakness. I pushed my numbers a little higher to get better. Tempo was finished at 280# I think and regular sets finished with 315#. All felt good and looked good. Still can't understand why I can't pick up anything over 365#....
WOD: completed in 10:12 with Chris. I believe he is fairly new. S2O and pull ups went really well. The last 3-4 rounds I was completing most of the reps. Cheered him on as much as possible.
OHS: absolutely worthless today. First two sets were okay but a shit show after. Completed my 3rd set which felt terrible and failed my 2nd rep of my last set. Tried again but my bicep and shoulder wasn't having it.
Glute ham was fun and spicy.
Ring dips completed in 4 sets. 10/20/19/11 I honestly have no idea what I was doing with that first set. Just wasn't thinking I guess.