Wednesday, July 8th, 2009

A1. Dead Lift - 1,1,1 - 70% for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 7 breaths x 5
+
5 sets of 8 knees to elbows

post weights and notes to comments

12 comments:

  1. DL @ 255
    Ring Dips unbroken

    DU unbroken, focused on big slow breaths during rest

    KE, w/30sec break easy and fast

    worked up to easy 350lb deadlift after, working on form, pr is 360 so I was happy with that...

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  2. DL @ 295
    ring dips unbroken

    3 sets of DU's unbroken 2 broken once

    KE's smooth and kipping

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  3. Chose to give one of the SoCal Qualifier workouts a go.....
    3 rounds for time:
    450m Run
    30 Overhead Squat (65#)

    Time was 13:18
    Runs felt like I had a piano tied to my ass but squats were all unbroken which I was very pleased with.
    I would have come in 10th when comparing my time to the final results for this WOD.....not bad since my runs were less than stellar :)

    Finished with a 1000m row and 5 sets of 8 Knees to Elbows for fun.

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  4. Deadlift - 352 - felt good
    ring dips unbroken
    double unders unbroken
    K2E's unbroken

    feel great....

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  5. Hi James...

    Deadlift 275...felt light

    no rings available today..standard dips...no probs

    d/u's...not so good...became broken from third set on...

    k2e's...no probs 90 secs in between though

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  6. DL - 255
    Ring Dips - 15, all unbroken
    Double unders - little better today...
    K to E - unbroken, easy

    Mixed some mobility/flexibility work between A1/A2 sets, a little light prehab work to finish.

    PWO: 25p/25c chicken chorizo w/zucchinni, plus some yams.

    I'll be taking tomorrow off. Good luck to everyone this weekend!! I hope to meet some more of the Dawgs while in Aromas.

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  7. 38/6'2"/195

    DL: 140kg(308#)
    Ring Dips: Unbroken
    DU's: Unbroken
    K2E: Unbroken

    Good luck to everyone competing this weekend! I'll be there on the sidelines cheering you on and look forward to meeting everyone.

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  8. Squat 360x3 385x3 395x3 407x3 417xfail

    Clean Pull 330x3x3

    Thruster 95lbs, 25 reps

    I wanted to get 40 reps of the thrusters. Didn't have anything left after the squats though.

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  9. Deadlift- 1/315, 1/315, 1/315
    Ring Dips - 15, 13/2, 9,4,2
    DUs - Few trip-ups on 1,3,5. 2,4 straight through
    K2E - Felt good, fast. 30sec rest b/t sets

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  10. Deadlift: 240/240/240
    RingDips were unbroken

    Double unders were the best ever. Fractioned but I was able to quickly get back into the tempo and finished up each set. Not as gassed as I've been in the past.

    K2Es: Unbroken until the 6th rep of set 5. Slipped off teh bar.

    Still felt like I had a little left and PR'ed my deadlift with 365!

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  11. hey james,

    all the best to you this weekend! i hope you kiss ass!

    enjoy the experience,
    amanda

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  12. hehe, i meant to say kick!!!

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