3 Back Squats 330 lbs
3 Back Squats 330 lbs
3 Back Squats 330 lbs
3 Bench Press 231 lbs
3 Bench Press 231 lbs
2 Bench Press 231 lbs
5 Deadlifts 356 lbs
3 Back Squats 330 lbs
3 Back Squats 330 lbs
3 Bench Press 231 lbs
2 Bench Press 231 lbs
3 Back Squats 330 lbs
3 Back Squats 330 lbs
3 Back Squats 330 lbs
3 Bench Press 231 lbs
3 Bench Press 231 lbs
2 Bench Press 231 lbs
5 Deadlifts 356 lbs
3 Back Squats 330 lbs
3 Back Squats 330 lbs
3 Bench Press 231 lbs
2 Bench Press 231 lbs
January 11, 2012 3:25 AM
9733 lbs | 330 lbs (3), 330 lbs (3), 330 lbs (3), 231 lbs (3), 231 lbs (3), 231 lbs (2), 356 lbs, 330 lbs (3), 330 lbs (3), 231 lbs (3), and 231 lbs (2) | Not Rx'd
223rd WOD
Result
Result
9733 lbs | 330 lbs (3), 330 lbs (3), 330 lbs (3), 231 lbs (3), 231 lbs (3), 231 lbs (2), 356 lbs, 330 lbs (3), 330 lbs (3), 231 lbs (3), and 231 lbs (2) | Not Rx'd 1833 lbs | Not Rx'dNotes
Heavy - 90% 1RM Squat: lift with chest; fix slant (right leg); support left shoulder; chest up/hips; keep hips on straight up vertical trajectory Bench: push through ROM; set back; feet/heals, look long distance; Explode up up up; Get aggressive!!! Left side is weak; missed last rep b/c sloppy *7 Min rest between sets on BP improved next set back up to 3 reps Deadlift: pull knees in at top of lift
Notes
Heavy - 90% 1RM Squat: lift with chest; fix slant (right leg); support left shoulder; chest up/hips; keep hips on straight up vertical trajectory Bench: push through ROM; set back; feet/heals, look long distance; Explode up up up; Get aggressive!!! Left side is weak; missed last rep b/c sloppy *7 Min rest between sets on BP improved next set back up to 3 reps Deadlift: pull knees in at top of lift
Stats
WOD Count
223rd
Level
-
Work Performed
20,620 ft*lbs (+2,924)
Training Days
5 (2024)
History
8
Stats
WOD Count
223rd
Level
-
Work Performed
20,620 ft*lbs (+2,924)
Training Days
5 (2024)
History
8
Movement Progress
Movement Progress
Milestone 500
Back Squat
482 Reps (+15)Milestone 400
Bench Press
239 Reps (+13)Milestone 1,400
Deadlift
1,381 Reps (+5)Milestone 7,500
Squat
5,671 Reps (+15)History (8)
History (8)
