Today’s WOD: Deadlifts & Good Mornings

SWOD

Deadlift

  1. 5 × 90 [10,10,2.5]
  2. 5 × 115 [35]
  3. 3 × 135 [45]
  4. 5 × 170 [45,10,5,2.5]
  5. 3 × 190 [45,25,2.5]
  6. 1+ × 210 [45,35,2.5]

I managed 2 reps for the last set.

Deadlift Follow On

5 sets, 10 reps @ 90 lbs

Good Morning

5 sets, 10 reps @ 65 lbs

Today’s WOD: Military Press & Pull-ups

SWOD

Military Press

  1. 5 × 50 [2.5]
  2. 5 × 60 [5,2.5]
  3. 3 × 75 [10,5]
  4. 5 × 90 [10,10,2.5]
  5. 3 × 100 [25,2.5]
  6. 1+ × 115 [35]

I managed 1 rep for the last set.

Military Press Follow On

5 sets, 10 reps @ 50lbs

Pull-ups

5 sets 10 reps

I did 9, 5, 4, 3, and 2. I’m getting stronger that’s for sure.

Today’s WOD: Squats & Leg Curls

SWOD

Squat

  1. 5 × 85 [10,10]
  2. 5 × 105 [25,5]
  3. 3 × 125 [35,5]
  4. 3 × 145 [45,5]
  5. 3 × 165 [45,10,5]
  6. 3+ × 185 [45,25]

I managed only 3 reps for the last set.

Squat Follow On

5 sets, 10 reps @ 85lbs

Leg Curls

5 sets, 10 reps @ 75lbs

Today’s WOD: Bench Press & Dumbbell Row

SWOD

Bench Press

  1. 5 × 60 [5,2.5]
  2. 5 × 75 [10,5]
  3. 3 × 90 [10,10,2.5]
  4. 3 × 105 [25,5]
  5. 3 × 120 [35,2.5]
  6. 3+ × 135 [45]

I managed 4 reps for the last set.

Follow On

5 sets of 10 reps @ 60lbs

Dumbbell Row

5 sets 10 reps @ 50 lbs

Finished up with a 1km row in 6:33.

Today’s WOD: Military Press and Pull-ups

SWOD

Military Press

  1. 5 × 50 [2.5]
  2. 5 × 60 [5,2.5]
  3. 3 × 75 [10,5]
  4. 3 × 85 [10,10]
  5. 3 × 95 [25]
  6. 3+ × 110 [25,5,2.5]

I managed only 3 reps for the last set.

Follow on

5 sets, 10 reps @ 50lbs

Pull-ups

5 sets 10 reps

I only did 2 sets of the pull-ups. One 8 rep set, and another 5.

Today’s WOD: Squats & Leg Curls

SWOD

Squat

  1. 5 × 85 [10,10]
  2. 5 × 105 [25,5]
  3. 3 × 125 [35,5]
  4. 5 × 135 [45]
  5. 5 × 155 [45,10]
  6. 5+ × 175 [45,10,10]

I managed 5 reps of the last set. Getting heavy!

Squat Follow On

5 sets, 10 reps @ 85 lbs.

leg curl

5 sets, 10 reps @ 75 lbs.

Needless to say, my legs are done.

Today’s WOD: Deadlifts & Good Mornings

SWOD

Deadlift

  1. 5 × 90 [10,10,2.5]
  2. 5 × 115 [35]
  3. 3 × 135 [45]
  4. 5 × 145 [45,5]
  5. 5 × 170 [45,10,5,2.5]
  6. 5+ × 190 [45,25,2.5]

I managed 6 reps for the last set.

Deadlift Follow on

5 sets of 10 reps @ 90lbs.

good morning

5 sets of 10 reps @ 65lbs.

Today’s WOD: Military Press and Pull-ups

SWOD

Military Press

5 × 50 [2.5] 5 × 60 [5,2.5] 3 × 75 [10,5] 5 × 80 [10,5,2.5] 5 × 90 [10,10,2.5] 5+ × 100 [25,2.5] 10 × 50 [2.5] 10 × 50 [2.5] 10 × 50 [2.5] 10 × 50 [2.5] 10 × 50 [2.5]

I couldn’t find the 2.5 lb plates, so I did the first 6 sets with 5s for the 2.5s. I found them for the last ones. I only managed 3 reps for the 5+ set. I think it is because of the 5s.

pull-ups

5 sets of 10 were prescribed, but I managed 3 sets of 6 reps.

Feels good to be out of deload.

Today’s WOD: Squats

Squat

  1. 5 × 80 [10,5,2.5]
  2. 5 × 100 [25,2.5]
  3. 3 × 120 [35,2.5]

Squat Follow On

5 sets 10 reps @ 80 [10, 5, 2.5]

That’s it. This is the last day of de-load. Tomorrow it will be time to get back at it.

Today’s WOD: Bench Press & Dumbbell Row

SWOD

Bench Press

  1. 5 × 60 [5,2.5]
  2. 5 × 75 [10,5]
  3. 5 × 90 [10,5,5,2.5]

Bench Follow On:

5 sets 10 reps @ 60 [5, 2.5]

Dumbbell Row

5 sets 10 reps @ 45lbs.

That’s it. Simple de-load week.