July 25th, 2014 
Back Squats
Pyramid Back Squats
12-8-6-4-2-1-4-6-8-12
50-70-80-85-90-105(PR)-85-80-70-50kg
Felt sluggish today but it is these days makes all the difference
Archive for the ‘Video’ Category
250714
010414
@District 13
Deadlifts 3 x 5 [C]
@80kg
Deadlifts 5 x 3 (P)
90-95-100-105-110kg (PR)
PR: Deadlift 3 rep max at 110kg
070414
Recovering from Saturday’s fever.
Going for a lighter workout
http://pushmore.com.my/2014/04/wod-040714/
Back Squat 2-2-2-2-2
80-85-90-95-100kg(PR)
PR: 1 rep max @ 100kg
PR: 2 rep max @ 100kg
Then:-
Three rounds for time of:
25 Wall Balls @ 10kg/5kg
15 Pull Ups
*10 minute time cap.
9:42
Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar Pull Ups.
030314
Vanguard Nasi Lemak Special
Back Squats 5 x 5 (P)
70-75-80-85-90kg(PR)
5 Rep PR. Previous 5 rep 85kg.
Then:
4 Rounds of:
500m Row
15 Pull Ups
15 Box Jumps @ 24″
20 KB Swings @ 24kg
26:42
Then:
100 burpees
8:49
250214
Deadlift 7 x 2 (P)
80-85-90-95-100-105-110(1) kg (PR)
Slipped out of hand. Have to start using reverse grip.
PR Deadlift 1 rep max
Deadlift 3 x 5 (C)
@90 kg
Break, then
5 Rounds
7 Strict Pull Ups
7 Renegade Rows @ 40lbs
14 Vertical Jumps
14:21
Bonus:
Ab Ripper X
190214
Front Squats 3 x 5 [P]
60-70-75
Front Squats 5 x 3 [C]
@80kg (PR)
2 PRs
1) 3 rep max. Previous 80kg x 2.
2) 5×3 @ 80kg
Break, then
5 Rounds
7 Ring Dips
14 Renegade Rows
43:42
Very misleading. Dips fail
Bonus:
Ab Ripper X
In & Out x 25
Seated Bicycle x25
Seated Bicycle (Reverse) x25
Seated Crunchy Frog x 25
Wide Leg Sit-ups x 25
Fifer Scissor x25
Hip Rock n’ Raise x25
Pulse Up x25
Roll-up/V-up Combo x25
Oblique V-up (R) x25
Oblique V-up (L) x25
Leg Climb x25
Mason Twist x 50
170214
Back Squat 5 x 3 (P)
70-75-80-85-90-95 kg(PR)
5 mins EMOM
5 x Back Squats
@70kg
WOD 1
15 Minute AMRAP
3 Cleans @ 45kg
6 Russian Swings @ 32kg
9 Push Ups
8R+9
15 Minute Break, then
WOD 2
10 Minute AMRAP
200m Row
10 Box Jumps 23″
4R + 200m
15 Minute Break, then
WOD 3
For Time:
50 Renegade Rows
50 Step Lunges
DB @ 35lbs
20:41
160214
@ Blitz Gym
Bench Press
5×5 @ 60kg
4th set – 4
5th set – 2
10 Rounds of:
5 Strict Pull Ups
10 Bench Press @ 40kg
15 Inclined Sit Ups
49:50
140214
http://vanguardsnc.com/140214
Back Squats 7 x 3 (P)
70-75-80-82-85-87-92(2) PR
Back Squats 3 x 5 [C]
@70 kg (EMOM)
Break, then
5 Rounds
5 Man Makers @ DB 35 lbs
10 Burpee Pull Ups
15 Push Ups
37:35
050214
Back Squats 5 x 5 (P)
50-60-70-80-85(4), left hip pain
Back Squats 6 x 6 [C]
@50kg, light, next time 70kg
Break, then
50 Burpee Pull Ups (Strict) – 9:16
75 Push Ups – 6:33
100 Steps OH Lunges @ 20kg – 10:26
Total: 26:18