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**110225 Friday: Deadlift x 1 **

**Plot to set a PR not match it. **

**If my PR is 415 and I want 425 I would go: 135×3, 225×3, 275×2, 325×1, 375×1, 405×1, 425×1 **

**(I like a longer ramp-up, so this is 7 sets). **

**Remember once you get up to your last set or two take 5-6 minutes rest between attempts. If you set a PR, walk away and celebrate! If you miss a PR lets figure out your weak area and what special exercises we need to focus on to improve. **

*Alt wod: “Michael” 3 rounds of 800 run, 50 back extensions, 50 situps*

135×3; 225×3; 275×1; 375 Fail; 405 Fail = Not great day

3k Row = 12:18 -> some great tips from Pete S.

WOD : 315 , failed twice at 365 – disappointing

on the positive side – was able to get multiple HSPUs on rings

101210 295 PR

110225 325 PR (felt good to take Thurs off)

90×3, 150×3, 195×2, 225×2, 255×1, 275×1, 300×1 PR

101231: 285 (previous PR)

135 x 10, 135 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 1, 390 x 1, 415 x 1 (PR), 420 (didn’t even budge off the ground)

280 PR

207 PR

Posted 195, but thanks to the 6:45am class that realized I was using a men’s bar with 1lbs. I surpassed my previous of 203:) Thanks Pete!!

265 PR! Yeah!

Deadlift x 1 – 220 lbs PR

Also, according to Harold & Kevin, an unassisted pullup! I’m not completely satisfied with it, but will take it.

265, 285 (f)

Deadlift x 1 – 220 lbs PR

Also, according to Harold & Kevin, an unassisted pullup! I’m not completely satisfied with it, but will take it.

Deadlift x1 – 315# then tweaked my hip on 335#…very frustrating. Great to see Durk though and share a bar. The girls at 9:15 were pulling heavy bars today!

425 hook grip, with a belt.

FUN!!

375# – Second 10# PR this month.

Had a nice little dogfight with 385# MarkyD guarantee for next time.

Lunch bunch was rockin today. What a group and some serious pulls.

PRs for Chad, Vinnie, John, Dwight, Heather, Danny me and more.

455, then jumped to 505 and failed twice. Not feeling it today.

215. Tied my PR. Failed on 230 and 225, and I think even 220. Butt kept shooting up. Oh well.

485, FINALLY!

Deadlift x 1: 375 PR

330 pr.

goal was 315 for pr, hit 345

175 PR

395# (not a PR)

After Party: Thruster work. (I wish it was as dirty as it sounds)

425 PR by 60 lbs

335 PR. Beat previous PR by 20 pounds. Felt actually not too bad. Thought about going higher, but decided it was a good day.

After party: 50 back extensions and 50 sit ups x 3 rounds.

Lower back is tight tonight.

280 w/ belt

endurance wod 3k row: 13:09

320 x 5 (Reset x 5 rather than 1 rep max) will test 1 rm in 4 wks

350.

335 (PR)

310 PR!