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Monday December 10 2007

  • Back squat – 85% x 3 x 5
  • Snatch deadlift – work up to 115% x 3
  • Push press – 5 x 3 – heavier than last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Windmills – 25% BW x 8 x 3

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19 Comments
John Messano 1 | 2007-12-10
1. BSquat - 5 sets of 3 reps - 185, 185, 185, 175, 175 2. Sn DL - up to 3 reps of 185 3. PushPress - 5 sets of 3 reps - all at 135. started to feel soreness in bicep and elbow. 4. Kipping Pullups - 10, 10, 7, no weight. 5. Windmills - 3 sets of 8 ea - 25, 30, 35 felt a little tired this morning. the Pullups were exhausting, but the Windmills jarred me awake!
ec 2 | 2007-12-10
bs - 150# sn dl - 135#, ended up doing 3x3 as it was pretty light but wanted good form pp - 105, 115x2, 120x2# deadhang pus - 7,7,5 windmills - 30# (only 17% bw) started fast earlier last night - wo was VERY tough for me this am. i wanted to eat my hand.
Dr. G 3 | 2007-12-10
Back squat (85% x 3 x 5): 110kg x 3 x 5 Snatch deadlift (115% x 3): 81.5kg x 3 Push press (? x 5 x 3): 55kg x 3 x 5, +2.5kg from last week Deadhang pull-ups (3 x max): BW x 13, 10, 7 Windmills (25% BW x 8 x 3): 35# KB x 8 x 3, went a little light Definitely working on recovery measures and getting enough sleep this week.
Steve 4 | 2007-12-10
Hey Greg, You might want to talk to whoever publishes this blog for posting the Iron Cross stuff unless it's yours. Found it doing a random search. Blog looks a bit familiar to me as I've seen it before browsing from CF forums I think but I don't remember who. http://flightclubph.livejournal.com/40279.html
Carney 5 | 2007-12-10
BS 80 kg SN DL 75 kg PP 50 kg Pullups 25 lbs x 10-5-5 reps Windmills 20 lbs First time with windmills, so went light.
Greg Everett 6 | 2007-12-10
Steve - Thanks for the heads up. The individual's contact info isn't easily accessible and it's not worth the effort to chase him down. I'm sure he gets about 5 visitors a day or so anyway.
mrbourgot 7 | 2007-12-10
Back squat: 110kgx 3 x 5 Snatch deadlift: 60kgx3, 70kgx3, 80kgx3 Push press: 5 x 3 @ 70kg Pull-ups 3 sets x max. overhand grip: 9,7,6 Windmills 16kg kb x 8 x 3 Cheers, Pete
Stuart Orr 8 | 2007-12-10
Back Squat 290 lbs for 5 sets of 3 snatch 5x2x135 push press up to 180x2, didn't quite make the 3rd rows windmills 50x8x3
AW 9 | 2007-12-10
Back squat – 85% x 3 x 5 (175#) Snatch deadlift – work up to 115% x 3 (120#/130/140) Push press – 5 x 3 – heavier than last week (135#) (+10#) Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) 15/3, 10/5, 8/2 Windmills – 25% BW x 8 x 3 (25#)
Jake Rowell 10 | 2007-12-11
I really need one of those shirts. Sounds like a good Christmas present for myself..
Josh 11 | 2007-12-11
-back squat 3reps x5 185, 215, 235, 255, 275 -snatch grip deadlift, 160lbs x 3 slow reps -push press 5 reps x 3, hold full lockout 135, 155, 165 -3 sets of AMRAP pullups with 2 min break w/20lb vest 22, 20, 11 -windmills 8 reps x 3 sets 10lbs, 25lbs, 25lbs
Jesse Woody 12 | 2007-12-11
Damn busy today, hit up the 7x3x185 Push Jerk from xfit
John Frazer 13 | 2007-12-11
Going to try your WODs for a while as best I can ... this seemed like a good place to jump in. Squat: 175x3, 165x3, 155x3x2, 165x3 -- worked on depth Snatch DL: 185x3, 205x1 -- guess I found my max Push press 105x3x3, felt strong so moved up to 110x3x2 Pullups: 7,4,4 -- haven't done dead hangs in a long while Windmills: 25#x8, 30#x8, 35#x8 -- also been a while on these, so I was cautious. Feeling them already!
Jeff G 14 | 2007-12-11
Back Squat: 257# Snatch Deadlift: 169# Push Press: 169# Pull-ups + 25#: 10, 8, 7 Windmills: 45#
Derek Simonds 15 | 2007-12-12
Looks like I need to use my full name now that we have 3 Derek's on the forum. DROM Air Squats BS 45 X 8, 135 X 3, 185 X 3, 198.5 X 3 X 5 (PR) SN DL 135 X 3, 148.5 X 2, 155 X 1 PP 45 X 3, 65 X 3, 95 X 3, 115 X 3 X 5 R P/U 8, 7, 6 Windmills 8 KG L, 16 KG R 8 per side 2 sets Left shoulder still not wanting to participate. This workout was done at night after traveling and working all day. The squats were heavy but as long as I focused I didn't struggle at all. If I let my brain wander (which I have a tendency to do) it became harder. I did this Tuesday night.
Allen Yeh 16 | 2007-12-12
December 11, 2007 foot mobility ~25m lunge w/lateral flexion - 6L/R inverted hamstring (backward) - 6L/R glute bridge marching - 6L/R quadruped adductor - 6L/R abdcutor sidelying - 6L/R leg swings side to side - 10L/R shoulder prehab: stick dislocates - 10, 10, 10 glide kip - 10, 10, 10 OHS - stick x 10, 10, 10 back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3 Push Press - 45 x 5, 95 x 3, 135 x 1, 145 x 1, 145 x 3, 145 x 3, 145 x 3, 145 x 3, 145 x 3 (superset with full rest 90 seconds) snatch deadlift - 45 x 3, 135 x 3, 185 x 3, 225 x 2(hands) pull-ups - 10, 8, 6 (superset with full rest 90 seconds) windmills - 50 x 8L/R, 50 x 5L/R(weird groin pain in my right leg??) (rest 60 seconds) Notes: -Incorporated routine Robb mentioned in the #35 PM article about kyphosis - I haven't done stick dislocates in a while, the glide kips were harder than I thought they'd be. -Mobility drills from Mark Vestergen -CA WOD 10DEC07 -Back squat - I haven't done these in a while and I haven't maxed out so 245 was just a best guess, felt good. -push press - This hurt my left elbow a bit, when racked up, dropping my elbows a bit really helped but then I wasn't able to rack it right. Widening my grip a little didn't help much. -snatch deadlift - My grip gave out on my 3rd rep of 225 and wasn't able to get full hip extension -pull-ups - UGH I dropped 2 reps off of last week. -windmill - Weird groin pain in my right leg during the 2nd set so I quit while I was still ahead. went away after about 30 minutes.
Dave Wilson 17 | 2007-12-13
B squat 155k x 3x3 good sets but pressed for time Sn DL up to 109.5k x 3 PP 5x3 up to 92k for 2 sets Pull ups 11,9,6 windmill - 35lbx8x3 - first time doing these so weight is only 14%
Gordon Limb 18 | 2008-01-07
Back Squat 200 x 3 x 5 (185 felt heavy during the warmup, so went with 200 vice 205) Snatch DL 95,115,125 x 3 Push-press 150 x 5 x 3 Pull-ups (12kg kb) 11,9,6 Windmills 44lb x 6 each side x 3
Steve Solano 19 | 2008-01-10
I am behind one month. I am really enjoying the WOD'S. The strength and power from this program is amazing. I pretty much stayed away from met/con workouts except for the ones Greg prescribed. So, yesterday I decided to give Cindy a go and hit 13 rounds and some change. The strength and power of this program carried me throught the workout.
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