07/23 3 BARS OF DEATH

[Egg]

Warm Up: 3 rounds: 400 M run, 20 KB swings (55#), 15 pull-ups

Strength / Stamina: 3 Bars of Death
10-9-8...1 of:
Dead Lift (1.5 x BW)
Bench Press (BW)
Power Clean (3/4 BW)

Durability: Run 2 miles at a fast pace. Yoga or Active Stretch 15 minutes

1. Rx'd, Only have access to a 35# KB

2. 225# DL, 135# BP, 85# PC...On a ship with a weight room about 10x7 not a whole lot of room to powerclean so I wanted to be safe...

3. 2 miles 6:40-6:20 pace

(Looking to come to Immersion camp at some point anyone here been yet?)


21, 70'', 160 (Need to bulk up)

[SPARTAN-367]

WU: Rx'ed
STR/STA: My bodyweight is 150#
DL @ 225
BP @ 150
PC @ 110 (all PC were unbroken)

I didn't time myself (:() I was going through it fast though as I had a class to teach next!

DUR: Just stretched!

[SPARTAN-367]

Warm Up: 3 rounds: 400 M run, 20 KB swings (55#), 15 pull-ups

Strength / Stamina: 3 Bars of Death
10-9-8...1 of:
Dead Lift (1.5 x BW)
Bench Press (BW)
Power Clean (3/4 BW)

Durability: Run 2 miles at a fast pace. Yoga or Active Stretch 15 minutes
_____________________
1. Partner pushup ladder (CTD): 1-10-1. Broke at 7 on the way back down, which was frustrasting but ive done a lot of pushups and burpees this week. Then did 100 PST-style situps.
2. Strength: 5x3 Deadlift (2 mins rest btw sets): 315# for all sets
3. Training partner and I only had access to two barbells as the gym was crowded. Therefore, we did 10-9-8...1 of Bench Press (185#), Hang Power Clean (135#). We went from the hang in order to prevent bouncing on the cleans. Did not time as we traded off sets, but we were both able to complete all sets unbroken (he could have gone heavier).

On the last round of bench press, my training partner looks at me and says, "F*ck this single, im going max reps." He knocked out 13 at 205#. Not wanting to be outdone and outworked, I hit my 1-rep bench press, then said, "Im going max reps on the cleans." From the hang position (no bounce, lol), I got 21 straight cleans at 135#.

Thursday workouts-
AM: "Brick Session" 5 mile run (36:20 over very hilly terrain), 5-7 mins rest, then 1 mile swim in 50m pool using css (26:10; held the equivalent pace of 7:52 per 500 yds). The 1 mile swim was mentally tough.
PM: On the minute, for 20 minutes, 6 DH O-ring pullups, 6 burpees. Completed w/all unbroken sets.

lol nice!

[sciguy]

WU: ran 800m, then did 2 rnds of swings/pullups
STR/STA:
DL: 275
BP: 2x90# DBs
PC: 135
time: 23:48

DUR: Rx'd, untimed, but it was slow.

[jarlexal]

WU: Pyramid pull-ups 6-10-6 1Mi run (7:32)
STR/STAM
DL: 155
BP: 155
PC: 60
rx'd 33min and some change

Going to school tomarrow, and will be away from civilization for a couple of weeks.
Time to test those Body Weight WOD

[kaww]

Wu: rx"d
STR/STAM
DL: 315
BP: 205
PC: 155

31.32

dur: 7min pace

[jasonmv22]

wc - rx 18:58. DL 245 BP 165 PC 125
dur - 2 mi jog in 16:49. went on a day hike up mt rainier 2 days ago and legs still absolutely thrashed.

[newb]

I tried this at 6AM a couple days ago and was just to tired to get past the warmup. So I did it again w/out the warmup.
36:00 for the WC and I'm doing the run later tonight.