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WORKOUT OF THE DAY

101130 Tuesday: "Powerful Pistons v2"

By jerry24 comments

As written over 3-weeks ago, we are in a 6-week strength cycle. Strength WODs on Mon, Tues, WED, and Fri (although we missed last Friday and will miss this Fri with First Friday…this is messing up my plan!)  Anyhow, today we revisit Back Squat x 5 with Chains!! With only 3-weeks since your last effort you are going to have to get “mad-dog mean” if you are going to to hit a PR tomorrow!!

Plan your lifts in advance. If you hit 220×5 last time and want 225×5 then plan your warm-ups! EXAMPLE: 45lbx5, 95×5, 135×3, 185×2, 225×5!!

101130 Tuesday

1) Take 5 sets to find your 5 rep max in the Back Squat with chains. This should take no longer then 20 minutes.

Compare to 101109

2) 10 min time limit: 30 Jump Squats (33lbW-45lbM), 15 chest touches bar pullups, 24 jump Squats, 12 chest touches bar pullups, 18 Jump Squats, 9 chest touches bar pullups.

“Alternate WOD”:

HTFU: 50 Burpees, 100 KB Swing (35W, 53M), 150 Goblet Squat, 100 KB High-pull, 50 Jumping lunge

Infidel: 40, 80, 120, 80, 40

Bulldog: 30, 60, 90, 60, 30

Comments

comments

24 Comments to "101130 Tuesday: "Powerful Pistons v2""

  • Gar Whaley says:

    November 30, 2010 at 7:09 am - Reply

    WOD 1: 265
    WOD 2: 4:31 (55#)
    Loop w/ MPH

  • Laurie Wasko says:

    November 30, 2010 at 7:54 am - Reply

    115 x 5
    4:57

  • Kevin Hare says:

    November 30, 2010 at 9:00 am - Reply

    wod #1: 285# (+10# from 3 weeks ago)

    wod #2: 8:25 (1.5x jumping air squats)

  • Laura Rodman Novotny says:

    November 30, 2010 at 9:27 am - Reply

    WOD 1: 125×5 (up 10# from 3 weeks ago)
    WOD 2: 5:31
    After party — mile loop

  • Mike Hart says:

    November 30, 2010 at 9:38 am - Reply

    WOD 1: 265 (10# PR)
    WOD 2: 4:38 (55#)
    Gar Loop

    -that’s 3 PR’s in a week. Grace did jumping squats with 45# bar. That meant Gar and I had to add weight. Iron sharpens iron.

  • Stuart says:

    November 30, 2010 at 9:48 am - Reply

    WOD 1: 260 lbs x 5 (plus 80 lbs chains)5 lbs pr

    WOD 2: 8:46

  • Dayna Lewnes Blumel says:

    November 30, 2010 at 10:29 am - Reply

    WOD 1: 105lbs x 5 (up 5 lbs from 3 weeks ago) – could have done 110 I think

    WOD 2: 6:26

  • Harold Doran says:

    November 30, 2010 at 11:03 am - Reply

    WOD 1:

    45-95-135-165-185-205 by 5 (+20 from 3 weeks ago).

    WOD 2:

    4:18

    AP:

    1000m row

  • JoEllen Windsor says:

    November 30, 2010 at 1:39 pm - Reply

    WOD 1: 95# (PR)
    WOD 2: 7:34 ( I did get several actual chest to bar)

  • Mark Davis says:

    November 30, 2010 at 1:40 pm - Reply

    205# tops. Completely winded from backsquats, so I did not do wod2.

  • victoria wynn says:

    November 30, 2010 at 2:21 pm - Reply

    WOD 1: 125 lbs x5

  • Adrienne Hoar says:

    November 30, 2010 at 3:47 pm - Reply

    I needed to get my sweat on to forget about last week’s indulgences. The never let the bell rest WOD was just what I needed!

    Alt WOD
    36:08

    You know it’s bad when 50 burpees are the easiest part of the WOD.

  • Koz says:

    November 30, 2010 at 3:55 pm - Reply

    WOD1: 225×5 WOD2: 7:30. 20lbs less and two minutes slower than 3 weeks ago. Still sore as hell from “The Koz” WOD yesterday.

  • Melissa Lopes says:

    November 30, 2010 at 5:15 pm - Reply

    160/7:??

  • Jason Windsor says:

    November 30, 2010 at 5:16 pm - Reply

    DBKB = Death By Kettle Bell!!!

    Alt. WOD @ 32:34 (Infidel).
    40 Burpees, 80 KB Swing, 120 Goblet Squat, 80 KB High-pull, 40 Jumping lunge — NEVER let the KB hit the ground standard!

    Almost, only hit the ground once.

    Ouch! My traps, glutes, quads… ;-)

    Oh, and Shanimal earned her nickname today… HTFU!

  • Vinnie Freda says:

    November 30, 2010 at 7:37 pm - Reply

    WOD 1: 300

    WOD 2: 6:16

  • Kara Cunningham says:

    November 30, 2010 at 7:48 pm - Reply

    WOD 1: 85#, felt really week today
    WOD 2: 8:42 (purple band)

  • Jeremy Moss says:

    November 30, 2010 at 7:49 pm - Reply

    Warmup: 1000m row

    WOD 1: 240 (pr)

    WOD 2: 6:47

    After Party: 5000m row

  • Amy Blake Bertles says:

    November 30, 2010 at 7:50 pm - Reply

    WOD 1: 105 x 5 (down 5 lbs. from last time – huge bummer)

    WOD 2: 8:01

  • Uhle says:

    November 30, 2010 at 8:18 pm - Reply

    28:42 alt HTFU- no way i could keep the bell up the whole time:(

    AP- 3500m row

  • sreiss says:

    November 30, 2010 at 8:32 pm - Reply

    Wod 1: 225 x 5

    Wod 2: 6:55

  • Jessica Gunder says:

    November 30, 2010 at 9:05 pm - Reply

    WOD 1: 85 x 5 (115 x 3)
    WOD 2: 8:05

  • Crystal says:

    November 30, 2010 at 9:18 pm - Reply

    Traveling today but did Alternate wod at home
    HTFU…28:58. 35lb swing and KB HPs, 25 lb for goblet squats
    killer. I may not be able to walk tomorrow.

  • Adam D. Houston says:

    December 1, 2010 at 12:46 am - Reply

    Wod 1: 185 20# more than last time, still not my goal of 225 though.

    Wod 2: 6:53 C2B pullups let me know that I’ve come back from a short break.

Comments

Comments

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