Sunday, January 25, 2009

26 Jan 09
Monday
WOD

Back squat: 3 sets of 5 reps (rest 3 minutes between sets and go as heavy as possible)

Rest 3 minutes and finish the day with the following:

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps
Post time to comments.
Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.
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Posted by makutdaf at 8:22 PM
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7 comments:

Anonymous said...

Mike- 2 Questions

1) Is this done using a continuously running clock?


@) Are we to use the same weight for all 3 sets or look for a 5RM?

-GNC

January 25, 2009 at 8:55 PM
Anonymous said...

1) seperate events. complete the back squats and rest enough to finish the rest of the workout.
2)look for a 5RM

MP

January 25, 2009 at 9:18 PM
Anonymous said...

Well, GNC would have loved today, as on my last set, when I attempted 115#, I made it through 3 reps, but I fell forward on rep 4, and collapsed into a little ball, as I am wont to do, and so the weight went FORWARD, over my head, and onto the ground. Fortunately, I am familiar with this rather awkward position during strength workouts, so I managed to tuck my chin and just let the weight roll over my neck and head, and emerged unscathed. Being a brave and noble creature is tough some days... I did manage a 5 rep max at 110#, which was better than I originally thought, given that my last 1 rep and 3 rep maxes were each only 115#, but my form suffered. I need to practice. I finished the second half in 17:29, though, which was kind of okay, I think. Didn't notice a Hound score up...oh, and the record is NOT 2-1 H/W, the first week was a draw, so now we're at 1-1-1. However, I leave town early Wednesday morning, so I think the Hound has me this week by default. Ugh...

W

January 26, 2009 at 5:28 PM
Anonymous said...

No Wabbit, this is your lucky week after all. Apperantly my earlier post did'nt go through. I am deviating from Mikes programing and taking a kind of 1/2 speed week this week. So we'll resume the competition, or should I say the beat down, next week. And by the way I was there this morning. You should have seen my truck, as you would have walked right by it on your way in. Hounds WOD consisted of:

800m run
3 rounds(21/15/9)
Box Jump
Walking Lunge
Knee 2 Elbow
800m run
All while wearing the weighted vest.

18:40, Try it sometimes.

Tommorow I will lift an ungodly amount of weight over my head and then scale a couple of tall buildings or something. I wont bore you with the overly impressive specifics. Peace out.

H.

January 26, 2009 at 8:18 PM
Anonymous said...

Mike,
I knocked the first 4 rounds out in 10mins. However, I then could not move like a human, and my speach was impaired. It took me 7:27 to knock out the last two rounds. Then I could not talk, drink water or move for a half hour. What a day, #315 for 5 reps and 17:27 rx wod...

Ron

January 26, 2009 at 8:50 PM
Anonymous said...

Ron, thanks for the feedback and awesome work on both the squats and WOD. I'm going to mix things up the next couple of weeks, so any feedback will be much appreciated.MP

January 26, 2009 at 9:16 PM
Anonymous said...

Hound,

I would crush you with the weighted vest. I am a weighted vest ninja. I think...maybe...

W

January 26, 2009 at 9:28 PM

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