January 2, 2013
You Won’t Get the Ass You Want By Sitting On It
It’s easy to make excuses for not working out during and after the holidays.
RX: Back Squats 8×8 @ 75%. Then, 20 min. As Many Rounds As Possible of 5 Wall Walks, 10 Muscle Ups, 20yd Farmer Walk (1 plate Pinch Grip) (15/25). Refer to 10/2/2012
Gold: Back Squats 8×8.Then, 20 min. As Many Rounds As Possible 5 Wall Walks, 10 Chest To Bar Pull Ups/Dips, 20yd Farmer Walk (1 plate Pinch Grip) (10/20)
Silver: Back Squats 8×8.Then, 20 min. As Many Rounds As Possible 3 Wall Walks, 6 Pull Ups, 20yd Farmer Walk (1 plate Pinch Grip) (15/25)
Endurance: 6x300m Shuttles
Men’s S&C: Off
Competitor: RX, 1/2 Endurance, 4×8 Close Grip Bench Press (Max Effort) and 3×8 Weighted Dips.
BS – 52×3, 53×2, 55, 57×2
WOD – 5rds, ctb with black band/dips
BS: 95 for first 4 sets, 100 for last four
No WOD
BWC: done
BS: 80 x 6, 85 x 2
WOD: 5 1/3 rounds, mixture of MU attempts / dips and CTB
Squats- 62k x 8
Thanks Sonia for the spot and push!
Wod- 3 rounds +2 CTB- 2nd wod without any bands for CTB!
Abs- done
BS: 60k x 4, 70k x 2, 80k x 1
WOD: 4 rds + 3 ww
Thanks Ian for all your help and encouragement
BWC done
Lift: 128k
WOD:3rds +10 muscle ups
BWC: done
BS: 55K
WOD: 4 rds + 2ww. CTB’s/dips
Bs did it
4 plus 5 rx. Last time was 2 or 3 rounds something
70k 8×8
20:55 4 rounds gold with band for chest to bar
BS: 55k
) + 10 CTBs
WOD:3 rds (assisted MUs on first 26 MUs…then I was in fear of ripping, so did CTBs & ring dips
Thanks for spotting me Farmer!
50 TTB done!
Lift: 60k
WOD: 5 rds + 2 walks Gold w/15k plate
BWC: done
Bs: 55×2, 60, 65×5
WOD: gold—4 rds+ww, CTB and dips, and 15 yard farmer walk. No band on CTB and red band for dips
BS: 80-80-85-85-90-90-95-95
WOD: 3 rds + 5 Wall Walks (spot on MU’s)
BS 45×5, 50x 3
wod: 2 rnds + 5 reps rx. Made all MU..some with spot and some without.
Thanks Farmer
Squats- 20K
WOD: 6 rds Silver..Need to work on my wall walks.
70 K BS
5 rds gold plus 6 CTB PU
BWC
120K
WOD = not sure, about the same as Jess I think
40k squat
WOD: 5 rds + 6 pull ups
BS-did it>very light>hurts a lot
WOD: Blue (workouts for handicapped gym members>>see Ian for guidance on Blue workout)
hahaha! Sonia is right! Great to see you’re back!!
Spencer, great to see you back on the blog!!
BS-70-70-75-75-80 for rest
WOD-5rds+5ww rx
Comp stuff done.
BS 80k
2 + 12 reps rx
BS 35k
Wod 4 rnds +10 ctb (blk band for dips)
Abs done
BS: 35, 40, 45×6
WOD: 3 rounds + 2 hips to rings (mod MU for hips to rings, dips— first 8 dips unassisted, rest with red band