WOD 3-4-13 Monday

1. Strength
Dead Lift:

  • 5 x 40%
  • 5 x 50%
  • 3 x 60%
  • 3 x 70%
  • 3 x 80%
  • 3+ x 90%

20 min cap

Percentages are based on 90% of your 1 rep max. Sets 1 thru 3 are warm up sets. Sets 4 thru 6 are working sets. Set 6 is a max rep set. After completing your max reps, use the 1 rep max calculator to determine your 1 rep max.

2. Open WOD 11.3

AMRAP 5:

Squat Clean Thruster Rx(135, 95)

Scales:

1.(115,75)

2.(95,65)

3.(70,45)

4.(55,35)

Cash Out:

Tabata Situps

IMG_7848

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39 thoughts on “WOD 3-4-13 Monday

  1. Wendler Deadlift Week 2
    5 x 60#
    5 x 70#
    3 x 85#
    3 x 100#
    3 x 115#
    8 x 130#
    Last week went light because of my back so I think I could have done more. Worked off Kate’s weight. A little nerve-wracking but we rocked it out. NBD.

    AMRAP 5
    Squat Clean Thrusters 23 @ 45#

    Tabata Situps: 9

    Side note: Elizabeth you were so right about Trader Joe’s!! Rob and I looked at our total and we were all Oliver Twist (Foooood glorious FOOOOOOD!!!!)

  2. Dead Lift: I didn’t take a pic of the board so going by the app and my memory

    5 x 40%=75
    5 x 50%=95
    3 x 60%=115
    3 x 70%=135
    3 x 80%=155
    3+ x 90%= 195 x 9 which give me an estimated 1RM at 253! Um, I doubt it, but it sounds good!

    AMRAP 5
    27 reps at 75lbs
    Tabata SU=12 same score from last time. 13 just wasn’t happening today!

  3. Wendler deadlift week 2: 115, 145, 175, 205, 235, 260(15). E1RM: 388 (big lie).
    AMRAP 5: 15 rx. Did not like it :) – I am sorry, Tan, that I wasn’t that happy when you encouraged me to pick up the barbell, I don’t like thrusters at all. My bad…
    Tabata sit-ups: 13.

      • Well, thank you :), but I am not sure. It is interesting how it works – it is the same for back squat and deadlilft, Wendler reports much higher estimated 1 rep than I actually can lift – 299 for the squat (real max 235), and 388 for the deadlift (real max 315). And it is not like I just started, I am on cycle 8, started in June. But it (Wendler) is very accurate on a shoulder press :).

  4. Wendler Deadlift Week2: 115, 145, 175, 205, 235, 260 (7). E1RM: 326 (which is pretty accurate). The negative during the reps was the hard part, not the lift itself.

    AMRAP 5: 25 115#. I should have RX’ed this, but it felt very heavy during the warm-up.

    Cash Out: Tabata Sit-ups: 12
    Racing Tim kept my number high.

  5. Wendler Week 1 5,5,5+ (1 week behind): Assumed a 435 max, calculation came out to 445 so that’s about right.
    155,225,245(3),255,295,335(10)

    AMRAP 5: 32 rx
    started slow and rested too much in the beginning and then was scrambling in the last 2 minutes to get reps in. didn’t have a good rep scheme at all.

  6. Wendler week 3
    5@135
    5@165
    3@200
    5@250
    3@285
    14@315
    Previous calc 1rm 438.5
    Today calc 1rm 460.5
    Need to adjust my 1 rep max for next cycle.

    AMRAP 5

    Squat clean thrusters
    27@135

    Tabata a mats 12

  7. WEEK 2 DEAD LIFT
    130,165,195,230,265, (295 fof 17)
    5 min sq. clean thrusters 23@110
    tabata abmat 11

    Frozen & Mike C way to go on dead lifts & thrusters your killin meee

  8. Wendler Press- Finished with 105 (7)

    Wendler Deadlift- Finished with 260 (8) the reverse grip helped me so much, was able to work to the end without losing the grip.

    Amrap 5- Squat Clean Thrusters

    45 Reps at 95lbs I was psyched about how I did but probably could’ve gone heavier

  9. Wendler DL: Repeated week 1 because I slipped grip last week only on rep 7.
    17 reps @170. E1RM is 265.5 Interesting

    WOD: 27 reps @75lb

    Tabata ab mat sit ups: 13

    Personal Cash out – pull ups OTM. Completed 3 OTM for 5 minutes. Surprised myself with 3 in a row today. Progress finally!

  10. Started to attempt a one rep max squat clean, got 225 and then attempted 235 and failed but when I came up something was weird with my left knee so I called it quits there. Unfortunately the rest of what I was supposed to do all had to do with squats so just did all upper body and core exercises

    5RM bench: 205, 215(4) pr is 220
    5×10 strict dips
    5×8 dumbbell bench row @60lb
    5×8 unbroken strict toes to bar

  11. Wendler DL Week 1 Redo…because I’m a fool and just did whatever Julie did but with week 2’s weight
    18 @ 160#. Est 1 RM 255#

    AMRAP 5: 22 @ 85#

    Cashout: 11

  12. Great 7:30 class
    Deadlift: 305 (13)
    AMRAP: 35 Rx (almost had you Purp)
    Tabata: 14

    Nice job with the deadlift, Kinger
    Charlie, thanks for setting the pace on the thrusters (despite the hernia!)

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