The first "test" and challenge will be september 25th, as you probably know that's also the weekend of FGB V. So you already know what one of the workouts will be that day. Would be cool if some of us could get together at our box on that day for the workouts, possibly some grillin and beers (or tequilla for kent) afterwards. Let me know who is in.
Part 1.
Power Jerk(not split), 3x5+, 65,75,85%(percentage taken from max, but not x .90)-3 minutes rest bw sets
Bench Press 3x5+,65,75,85%, 1 minute rest bw sets
Unbroken Chest to Bar pullups 3x15, 45s rest between sets
Rest 4+ hours
Part 2.
3x1 mile run @ 5k race pace, 3 minute recoveries bw miles, keep the pace the same as mile splits on 5k
Part 1.
ReplyDelete190x5,225x5, 250x6(would have had more but pushed the bar forward and missed it)
185x5(forgot to multiply by .9) 190x5, 225x10
all pullups complete
135x5-165x5-185x5
ReplyDelete165x5 185x5 215x6
all pull ups completed fell with 5 left on my last.
135x5, 165x5, 175x5
ReplyDelete165x5, 185x5, 215x5
Pullups UB
power jerk - 101x5, 116x5, 131x5
ReplyDeletebench - 75x5, 85x5, 95x10
ctb - i can do 15 ctb, but not ub. i used the red band in order for them to be ub.
oh wait! take that back... my last bench was 95x16 not 10. :)
ReplyDelete1st mile 6:40 2nd mile 6:58 3rd mile 6:45
ReplyDelete134x5, 154x5, 176x5
ReplyDelete135x5, 155x5, 175x6
Couldn't do all PU sets unbroken so I did max reps rest 45 sec until 45 reps complete. I need to work on CTB.
i could possibly make it for the 25th. i just need to know what time and i'd need to know a few weeks out so i could make sure to get off work.
ReplyDelete165x5 185x5 215x5
ReplyDelete175x5 200x5 225x5 almost got 6. also forgot to do the .90
ok here is where i made a big fuck up. ran my 1st 2 miles in my vibrams. big mistake seeing as i havent ran in them in almost a year. My feet have some major blisters!
mile 1 6:42 mile 2 7:32. mile 3 i quit at the 3/4 mark when i feel the blisters squishing around. i quit @ 6:22. then about 15 minutes later i felt guilty for quiting so i went out and ran a 1/2 mile. Please God either a rest day or no running tomorrow.
Ok, will keep it rolling, once i get confirmation from more people. I think rory hanlin will be gracing us with his appearance, and nate shrader as well. It could be pretty stacked up here in spring lake i dont know if this little town can handle all the stardom.
ReplyDeleteoh i forgot all pull ups unbroken
ReplyDeletemile 1.6:32, mile2. 6:37, mile 3, 6:40. HAHA @ kent, 10k run tomorrow
ReplyDeleteewwww kent. hahaha.
ReplyDeleteabout to go run, so maybe i shouldn't make fun yet. watch me get attacked my a rabid squirrel or something.
quick question, aj... does it make sense that my bench press max is 125#, but i can bench 95# for 16 reps? that just seems off to me. and i did my max last week w/everyone else, so it's not like i'm getting my % from an old lift.
mile 1 - 8:48
ReplyDeletemile 2 - 8:52
mile 3 - 8:57
Not too sure on the answer to that one. im willing to bet my left teste that you can now bench more than 125
ReplyDeleterun
ReplyDelete6:51, 6:54, 6:48