Dead-lift 3x1 @ 85-90% / 3x1 @ 90-95%
The above percentages are only guidelines. The idea is to get in some moderately heavy singles followed by some heavy singles and not necessarily to try for a new max.
Post weights to comments/Logwod.
Not only does Pete carry a pistol.......
Max Height No Step BJ - 3X3
36" 42" 44"
Power Clean - 3RM - Best Clean so far for a 3 is 229 (hang/power) and 239 (full catch)
154, 198, 220, 236 - Felt good
Clean Pulls - 3X3 (275-305)
Bench Press (Yeah been a while)
3X5 (135, 165, 185) Horrible I know
Cable Row 3X10
Barbell Roll Outs 3X10
Thinking of pulling a triple WOD day tomorrow so just tested out my 250m Row to see if its faster... 3 Attempts - PR so far is 43.7.. I've done mid 42's before though
42.8, 44.1, 45
Just a funny link on the 8 most award works in a gym.
Strength Work...
Weighted Pull Ups 3X5 (Best is 50X4)
BW, 33#, 54#, 54X4... PR but that 5th rep may have had a little kip with it
Metcon 1 - CFO WOD from a few days ago... But subbed a 800m Run instead so probably have to add 20-30 secs onto my time to compare it to the original version...
800m Run
4RDS of
7 Push Press (155#)
25 Squats
** 6:24, So probably something like 7 mins if I had rowed instead.. Ran the 800 in a little under 3 mins and did all reps unbroken
Not sure what I'll do tonight but will be longer... probably a 20 min AMRAP with some gymnastic weakness in it