Morning:
Strength & ConditioningLift 10,000 lbs. as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Dead-lift
*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. For this workout, we will all use two bars, one for both squat and press and the other for dead-lift.
*The goal is to lift 10,000 lbs as fast as possible but go as heavy as possible.
Afternoon:
CFO Team WODWhere possible, team up with someone from games group.
Post results to comments.
5 comments:
I did 15 rounds total to get just over 8,000 lbs.
My last 8 rounds were:
206# Squat
93# Press
250# Deadlift
Weight felt good on all of these. I don't remember all of the other weights used on earlier rounds.
This was fun.
I did 15 rounds total to get just over 8,000 lbs.
My last 8 rounds were:
206# Squat
93# Press
250# Deadlift
Weight felt good on all of these. I don't remember all of the other weights used on earlier rounds.
This was fun.
I lost track of my rounds, but I think it was 15 + 1 light squat to finish it out. Once I got warmed up to my weights halfway through, I was around a 203# squat, 93# press, and 242# deadlift. The change plates danced around from bar to bar here and there, but fairly consistent.
Also, despite what my left knee and hip will be saying the rest of the day, I LOVED this workout. A lot.
Nice WOD.. Looks Tough..
Final Prep For Meet This Weekend
- My 3rd Pull Speed Is Super Slow So Seeing What I Can Do With That In 6 Days
Band Resisted Tall Snatch...
25# Bar For A Few
Minis On Each Side - 3X2
2 Minis On Each Side... 2-3X2
- Tough ... Just Slow... Got Better On Last Set
Squat Snatch - Working To Opener For 2X1
110, 154, 175, 190, 198X2X1
Deadlift 5/3/1 - Need To Throw A Technical Day With Moderate Weight Once Per Week
5-265, 3-308, 1XMAX - 339X5 Reps... Should Have Had 6, But I Didn't Keep The Bar Close Enough
Weighted Inverted Row 2X5 (44,55#)
Standing DB Press 45,50's 2X10
Strict Slow Toes To Bar
2X10 (Slow, Good Hollow Position)
DID THIS YESTERDAY AT BURKE
2 Full Stair Runs (2-2:30 Total)
20 Fingertip Pull Ups (Used Ledge)
2 Full Stair Runs
40 Push Ups (Too Hard - 10,10,10,5's)
2 Stair Runs
40 Inverted Rows
2 Stairs
10 HSPU's (6,2,1,1)
** About 15-16 Minutes Total **
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