Features: Bar Roll Outs, Barbell Row, Curls, Zydrunas Press, Strength WOD.
A. Zydrunas Press: 33, 38, 43, 48, 53, 58 Might have more but went light since it was new B. Curls: 22, 33, 53 C. Row: 53, 73, 88 D. Rollouts — got 35 done
A. Bench: 63, 83, 93, 108, 118, 128×4 Pistol & Twist work. For pistols: work on standing/setting up at the bottom of the pistols and rising up
A. DL 5 rep max: 83, 103, 123, 153, 173, 193, 203, 213 B. DL (did these b/c I missed it during the week) (275 -> 248) 75% 188 x5 85% 213 x3 95% 238 x5 C. Pendlay Rows: 83, 93, 103 (only got 6 on last set) D. Pull-ups: only got 1 (not...
OHS: 33, 63, 83, 103, 113, 123, 133 Bench (145 -> 131) 65% -> 83 x5 75% -> 98 x5 85% -> 111 x13!
A. Sumo DL: 63, 83, 123, 153, 173, 203, 213, 223 B. PP: 63, 83, 98, 113, 123 C. Turkish SU: 3×8/side (blue/25)
DL: 3×5 4″ deficit: 143, 173, 183, 203, 213 Bench: 33, 63, 83, 108, 115, 118 Glute Bridge (5rm): 83 123, 173, 183 Turkish Sit-ups: Blue (25): 5, 5 Yellow (35): 7, 4 Blue (25): 15, 15
DL 3×5: 188, 208, 218 Bench 3×5: (33, 63, 83) 113, 123, 133 FR Lunge 3×8/ea: 88, 98, 108 Ring Dips — ran out of time 🙁
A. BS: 153, 168, 178 B. Bench: (33, 63, 83) 108, 118, 128 C. GM 83, 93, 103 D. Dips: Did bodyweight only, got 3×8 ROW: Did 60cal in 3:45, using Damper 7, spm ~18 (testing out 14.4)
Ring Dips: Did 5×3 sets of just bodyweight — rings raised up so legs were straight Banded Tris: 3×10 — used blue (ugh!) WOD: 163 total, rx’d 35 KB swings, 3 Rds + 20 + 33 KB swings
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