Monday 091005

Press: Greasing the groove, 5x135, 3x145, 3x155, 2x165, 175, 175, 175.

5x5 Back Squat: WU: 5x225, 3x245, 3x285. 5x315, 5x335 (New 5 rep PR!), 5x335, 5x315, 5x295.

Then

Row 2x1,000m with 2:00 min rest between: 3:13, 3:21.

WEDNESDAY 090722

3-3-3-1-1-1 Max Effort Back Squat

Rest 5:00

Row 1000m
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Horizontal Row
Knees to Elbows
Row 1000m

Daniel:
ME BS: 315-335-350-365-385-395 (New PR)

WOD: 20:00. Row splits were 3:21 and 3:30



Liz: REST DAY!

SUNDAY 090712

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Started out at 205, dropped to 185 after the third set. 4 missed reps=20 burpees. I completed the 4 missed reps after the wod.

5 minutes later I rowed 1,000m at 85% effort, 3:21.