1RM Front Squat, Pullups and OHS Volume
Tuesday 16.12.14
Sharon and Elaine crushing it at Smash Clash the other week
Strength
- 1RM Front Squat
Conditioning
- 1o min EMOM
- 3-7 Pullups and Ring Rows
- 3-5 OHS 20/15
Extras
- 400m run with a baby seal
Post loads and training notes to comments
A: 75kg. PR today, however this was the first test in about 9 months.
B: 5:5 tough, but kept it constant
C: always love running with a baby seal.
A. 110kg. Equal PB but more importantly the first heavy squats I’ve done in a couple of months since straining my hamstrings. And I’m not sore afterwards. That’s a win.
B. 5:5. Seemed quite casual really. Makes me suspicious of tomorrow
On other PB news – Karen and I are celebrating our 25 year anniversary today. And Kenny is graduating from year 12 today. Am a very proud old bloke today.
Congrats Lawlers!
Congrats lawlers!
A. To Coops disgust I pulled the pin at 80kg today as soon as I started rounding my back even a little – I’m really focused on seeing the year out without injury
B. 3:3 – as per Ivan’s comment, suspicious of tomorrow
A. 65kg – PB
B. 4 ring rows and 5 overhead squats each round
C. went out in lifting shoes, not doing that again
Can’t squat due to an ongoing knee something..issue..thingy..annoying..need to get it looked at.
Anyway, deadlifted instead.
A: slowly worked my way up to 180kg for 3×3 with some sets of 5 on the way up to that weight.
B: 5 Hang Cleans @70kg straight into 7 pull ups.. ripped after 5 rounds of that so went into 10 push ups instead of 7pull ups.. all quite manageable
C: just cruised here with scores of 20 and 22
A: Only worked at 55kg today, well off 1RM territory for me, but I didn’t want to go up in weight as the movement wasn’t feeling the best today so just wanted to move.
B: Made the decision to do 3 x pull ups, 5 OHS @15kg….pull ups felt the best they have in months, OHS also getting much easier, I enjoyed this EMOM.
C: 17/17 … I really wanted baby seal action, stupid burpees
Congrats to Karen and Ivan – 25 years damn!
A: trained with Rosey and managed to hit a 5kg PR (150kg) – Rosey PR’d with 127 (+2kg) – pretty chuffed considering I haven’t been able to front squat more than 135 for over a year?!
B: took turns with Rosey – 5 & 5 – little secret: tomorrow’s WOD -> starts with J and ends with sh….
C: steady state – 22,24
Walked in today feeling very average after Isabel yesterday so wasn’t expecting much.
A: haven’t tested my 1rm for about 12 months so going into today my recorded 3rm was higher than my 1rm. Managed to get 65kg which is 5kg more than my 3rm! I thinking have more in the tank, but definitely not today.
B: glad this was a bit chill. Decided pull ups would not be my friend today so I did ring rows. Worked on 7 RR and 5 OHS. Finished each round with 20-30 seconds left on the clock.
C: stupid burpees. 12 and 15. Ugh!
A. 90 kg PB
B. RR and front squats, nursing a sore shoulder
C. 19 and 18 burpees
A) 110kg. Wasn’t feeling it tonight. Also, my shoulder started popping out on the way back up. I dropped it to 105 and it kept happening, so I stopped.
B) 4 pull ups and 5 OHS. Should have done more of both.
C) 24 and 21. That 2nd round got really hard.
A: 97.5kg, but pretty damn ugly… Sean kept yelling at me “keep those elbows up!” I was listening, but my elbows weren’t…
B: 5 pull-ups, 5 OHS each minute.
C: 2 x 10kg baby seals…