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Old 10-15-2010, 04:25 AM   #41
Mike Kerce
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Re: Oh. My. WOD. Part Deux

curse you and your devil sandwich, Karl.
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Old 10-15-2010, 05:51 PM   #42
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Friday.10.15

Wendler 5-3-1 Press Day
w/u: band pressx10, 110x5, 125x5
140x5, 155x3, 175x4

Assistance:
Press 3x10x115
Behind the Head Push Press 5x5x95
Barbell Curlzzz 3x10x70

taking a few days off now. pretty productive week. 2 PRs and nearly a third today (175 would've been a 5RM if i could've gotten one more rep)
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Old 10-19-2010, 06:15 PM   #43
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Tuesday.10.19

Snatch 3-2-1-1-1
95-115-145-155-165...Failed 3 attempts at 175, which would be a PR. getting close.

3 Rounds:
200m farmer's carry...first round with grip "manmakers", 2nd with 53# kbs, 3rd with 35# kbs. destroyed my weak grip.

50 sandbag cleans 50#
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Old 10-20-2010, 06:02 PM   #44
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Wednesday.10.20

Jerk
3-2-1-1-1 (185-205-225-245-265 PR!)

One Minute of Max Reps Jerk 195# 4 reps
20 Seconds of Rest
One Minute of Max Reps Ring Dips (assisted) 30 reps
20 Seconds of Rest
One Minute of Max Reps Kettlebell Swings 70 # 13 reps
One Minute of Rest
then, as quickly as possible, perform the same number of reps completed for each of the respective movements.
so a total of 94 reps
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Old 10-21-2010, 07:57 PM   #45
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Thursday.10.21

Front Squat
3-2-1-1-1 @ 30x1
185-205-225-275 (PR - first time 1RM on front squat)-300 (fail)


3 Rounds for Time of:
20 Tall Wall Ball Shots
20 Jumping Pull-Ups
8:15

was going to try to front squat the 300 w/o the tempo constraints post wod...did one rep at 225 and one at 275 and decided to call it a day instead.
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Old 10-22-2010, 10:41 AM   #46
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Friday.10.22

Deadlift
3-2-1-1-1
135x5-280-350-405-425-440 (Fail)

Five Rounds for Time of:
5 x (1 Deadlift + 1 Power Clean) 165#
75 x jump rope singles
Time: 10:30
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Old 10-23-2010, 10:27 AM   #47
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Saturday.10.23
Wendler 5/3/1 Deload Press:
w/u band press 2x10, 65# x 5, 90# x 5
5-5-5: 110-120-130

Assistance:
5 sets of 10 Press @ 90#
3 sets of 5 Sott's Press @ 50#

Squat Deload:
w/u air squat 2x10, 90# x 5, 155# x 5
5-5-5: 205-225-245

Assistance:
5x5 Squat @ 155# @ 32X1 Tempo
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