Happy Birthday O-Dub!!!
Jerk: find your 1RM
*12:00 cap*
Close grip bench press: 1X15-20, rest 3:00, 1X max reps
Wt'ed pull-ups 3X8
Post raise 3X12
DB shrugs 3X12
Running WOD:
3-5 X 1200 M
Rest 3:00 between runs
*Hold splits by 3-5 sec*
Post loads to comments:
Diet, Sleep, Alterness
Jerk: 115#
ReplyDeleteBench: 32 @ 65#
Pull-ups: strict (2 red)
Post raise: 5#
DB shrugs: 40#
Jerk: 245#
ReplyDeleteBench: 20 @175
Run x2
Jerk: 100
ReplyDeleteBench: 42 @ 55#
Run x2
Jerk: 100#
ReplyDeleteBench: 25 @65#
125#
ReplyDelete39 @ 75#
205
ReplyDelete35@135
Jerk: 225
ReplyDeleteBench: 22 @ 175
Split jerk 165
ReplyDeleteBench 31 @ 95
125#
ReplyDelete33@85#
100#
ReplyDelete30 @ 65#
for giant set - went to 1 red on pull ups in 3rd round
post raises 8#
shrug 45#
Jerk: 175#
ReplyDeleteBench: 20 @ 85#, 17 @ 95
Jerk: 145#
ReplyDeleteBench: 14 @ 95#
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