CFWU 3x
Starting the 2nd cycle of 5/3/1 strength! Its time to recalculate your numbers. Add five pounds to your 1RMs for cleans and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
iI your old Squat 1 rep max was 200#, add 10#, so now we will used #210 as your 1 rep max. 210 x .9 = 189, and you will use that to calculate 65%, 75% and 85%.Strength:
Press - using new 1RM and percentages.
65% x 5
75% x 5
85% x 5+
WOD
Row 1000m
30 squats 1.5 body weight
Row 800m
20 squats 1.5 bw
row 600m
10 squats 1.5 bw
Chuck 19:20 85# 7@85% (actually did 95%)
ReplyDeleteSteph 19:47 115# 6@85%(actually did 95%)good job
Scott 19:40 125#
Dan 7@85% 16:45 155#
ReplyDeleteMichelle 10@85% 11:29 63# (1/2)
ReplyDeleteAmy-8@85%-21:49 108#
ReplyDeleteKathle-4@85%-19:50-83#
Courtney-17:52-800/600/400 row all squats-43#
jaime-17:23 800/600/400 63#
ReplyDeleteRandy-19:53-205#
Ashley-13:14-800/600/400-1/2 squats-53#
Angelica-17:03-85#
Brian-18:50-85#
Kyle-17:21-95#
Karla-21:13-100#
Lisa-17:02-75#
Corey-21:41-5@225# RX then 200# rest of wod.
ReplyDeleteEllen-20:31-130#
ReplyDeleteAli-19:42-100#
Ali - 9@85% (65#)
ReplyDeleteEllen - 8@85% (70#)
Jerry's Benchmark (1/2):
ReplyDeleteAndy - 3:15 (ring rows)
Kim - 5:13 (ring rows)
Elaine - 3:37 (ring rows)