Wednesday
Aug252010
Mallakhamb
Wednesday, August 25, 2010 at 10:40AM REMINDER: WoD at Wekiva State Park this Saturday at 10 am. NO 10 am Class at CFEvo. Another workout or two after Wekiva in the gym.
Close Grip Bench Press 5-5-5 (sets within 10 lbs), then
Practice Rope Climb/Rope Climb with no feet & 1 min Max MU's 2-3, then
Close Grip Bench Press 5-5-5
Post all six loads on the bench press & number of MU's if completed.
Very Paleo!
Reader Comments (16)
Leo - wasn't the mobility wod/link on Tuesday's post? I thought that's where I saw it earlier but can't find it. thnx
I've seen all that done before but normally there of the opposite sex and wearing even less clothing.
Hey Leo and Monique - I likely won't make today, and maybe one or two more days this week, as I'm moving this weekend and have a lot to get ready!
Chris S- I was thinking the same thing, except that those guys were WAAAAAY better :) the ladies need to take some lessons!
awesome gymnastics skills, couldn't believe it. the shorter/heavier guy did things I didn't think were possible for his size. very impressive!! proving once again, that being stick thin is not a necessity for anything :)
and... I liked the music!!
BW - 195
Bench 5-5-5
155 - 165 - 175
Max MU's in 1 min x 3 rounds
7 - 8 - 7
Bench 5-5-5
185 - 195 - 205
good day
BW 202
5/3/1 Week 1 Day 1 - going to alter it a bit starting next week.
Shoulder Press 100/5, 115/5, 130/6
Power Clean 160/5, 185/5, 210/6
Clean Hi Pull 185/5, 195/5, 205/5
Bench 185/5, 195/5, 210/5 - just to beat Paul :)
MU 10, 8, 8. First set 8 unbroken in 30 sec - PR, 2nd & 3rd set did 5 unbroken, then 1, then 2. Ripped on last set pretty good - first one in a while. Bench didn't help dipping for sure!
Bench 190/5, 200/5, 190/5
Ha ha thanks Leo! That close grip made it very interesting....
Better carryover to overhead pressing, HSPU & push-ups. I'm going to switch up my 5/3/1 for a bit to close grip & see what happens. Grip will be on the end of knurling, right next to the smooth part.
Week 1 Day 3 Shoulder Press
Close Grip 5-5-5
185/195/205/210/205/195/185
Muscle Ups
11/8/9
Close Grip Bench - 155/5, 165/5, 175/5, 185/3
Muscle-Ups - 5, 5, 4
155x5/165x5/175x5 then band MU / MU practice then 165x5/175x5/185x5
Finished off with a couple of those forward flips+grab pole with thigh moves from the Indian gymnastics video. I even switched to Ramzi shorts for it. Don't hate.
145x5. Tried 150 but failed on 4th rep. Next time...
Bench:
135/5
155/5
175/5
185/5
MU: 2/0/3
Bench:
190/5
195/5
Bench:
63/5
73/5
83/5
88/4 <-- boooo
Bench 83/5 93/5 103/5
Muscle-ups 6/7/6
Bench 113/5 118/5 123/5
close grip bench 83/5, 93/5, 103/5
Muscle-ups 3/4/3 (on the last set i practiced with straight arm kip, pretty happy that i got 3! still need a lot more practice!!)