Monday, 04-22-13

Strength Cycle

We are starting our strength cycle today.  It will / should feel heavier than normal.  Make sure you warm up properly.   Stick with it, and you will see gains over the course of the weeks to come.

 Also, many of you are not able to see the 1 RM's that we entered in through Wodhopper during the week.  Here are the top 5 males/females from each lift.  At the end, we'll be again posting the top 5 in pure numbers, but then also posting the largest percentage gains.

Backsquat

Joey 435

Bill 375

Joe M 365

Dro 345

Doug W 325

Mae 215

Liza 195

Luanne 175

Jamie 165

Renee 155

Melissa A 155

Shoulder Press

Doug W 205

John S 195

Bill 190

Joey 185

Alan 175

Freddy 175

Monica B 100

Luanne 95

Anne 90

Liza 90

Mae 85

Deadlift

Joey 455

Joe M 435

John S 425

Dewey 415

Bill 415

Mae 275

Liza 235

Renee 235

Luanne 235

Carmen 225

Bench Press

Freddy 385

Doug W 365

Dewey 325

Bill 305

John S 285

Ari 285

Monica B 135

Liza 115

Mae 110

Luanne 110

Anne 110

 

"You never know how strong you are, until being strong is the only choice you have." - Unknown

 

Strength/Skill:

3x5 Thrusters (work up to a Heavy weight and use the same weight for all sets)

6x2, Power Snatch (work up to a Heavy weight and use the same weight for all sets)

WOD:

3 Rounds for Time:

  • 15 KB Swings (70/55)
  • 10 Walking Lunges, KB Right Arm
  • 15 KB Front Squats
  • 10 Walking Lunges, KB Left Arm

1 comment (Add your own)

1. Sharon wrote:
Wow, that's a big jump in the RX weight for KB swings!

Mon, April 22, 2013 @ 8:19 AM

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