Warmup (10 min): It Warms Its Hips Up, In the Gym
Strength (35 min): Squat, 1s week…
Men work to 77%x5, 81%x3, 85% x 1+
Women 40% x 6, 50% x 5, 60% x 3, 70% x 2, 60%x8, 80% x 1
First Month 20 Goblet Squat, 20 BB Squat
Assistance (btw sets):
Grip/Ab Work: Hanging Knee, Leg Raises–25 to 40 total reps
Upper Back Work: Recline Rows w/chains, feet on bench or sandbags only.
Conditioning (10 min):
5 rounds of…
10 squats
10 situps
10 weightless Renegade Rows (5/arm)
Rest 1 min then
5 burpees, 2 pushups, 7 burpees, 3 pushups
No one brings it like the Annimal.
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The 1′s week begins!
Squat: worked to a double at 320. Looking back, it probably wasn’t the best idea to go for a 2 mi weighted run/walk yesterday, given how much my calves and hips were screaming this morning. But they settled down to get to work.
Assistance: Only got in two sets of knee raises and chained ring rows. Lazy, easily distracted, or both? Whatever it is, I owe more reps.
Conditioning: Fun! 29 sec for burpee/pushup mix.
Squat: 345×3
Ring Rows: 10×3
Leg Raises: 10×3
Conditioning: 34 seconds on the burpee/pushup combo.
Legs felt great today after a big volume day Saturday. Nice, big class helped too. Lots of energy this morning.
Squat: 272.2×6
Rows: 7×3
Knee raises: 10×3
Conditioning: I dunno, I finished about mid-pack. Were we timing it?
My squat max seems to have moved up a bit in recent weeks. Good times.
Squat: 275×9
Ring Rows: 8×3
Knees: 8×3
Conditioning: Got it done.
Squats: 70% x 2, 60% x 8, 80% (155) x 1, but I felt strong and able to do more. That hasn’t happened in a while.
Leg Raises: 5 sets of 8.
Chained Ring Rows: 5 sets of 10, but my body angle was pathetically vertical. I find the chain hanging through the armpits exceedingly uncomfortable and would hang it from my neck if I didn’t think it would, you know, kill me.
Conditioning was sort of fun – no time called at the noon class either.
Squats 80% x 1 @ 112. First time in a while I have felt anything above 100 feeling light. Really excited to get my squats back on track! Seeing the same for a lot of other Woodsheders as well which just means we have an amazing coach!
Leg Raises: 5 sets of 5
Chained Ring Rows- Really struggling with the bench rows, was able to compelete 2 with my feet on the bench but stuck with weighted ring rows.
Conditioning was a BLAST. Really enjoyed the renegade rows and was totally feeling those in my core. Burpees… well, they’re burpees
Squat to 180 X 3
Ring rows with chain 10 X 3 (feet on sandbag)
Leg raises 10 x 3
Conditioning 41 secs burpee/pushups
By the way, LOVE the picture of the Annimal!