May 14th, 2013 
Bench Press
5x @42kg
3x @ 48kg
10x @ 53kg
Bench Press
10 x 10 @ 41kg
9th set: 7 reps
10th set: 3 reps
Strict Pull Ups
5×5
Archive for May, 2013
WOD 051413
WOD 050813
Big Lifts Workout – Week 1, Cycle 2
Shoulder Press
5@ 25kg
5 @ 30kg
7@ 35kg
Shoulder Press
10 x 5 @ 20kg
Strict Pull Ups
10 x 5
WOD 050713
Big Lifts Workout – Week 2, Cycle 2
Deadlifts
3@75 kg
3@85 kg
7@95 kg
Deadlifts
10×5 @ 50kg
WOD 050613
Big Lifts Week 2 Cycle 2
Bench Press
5x @40kg
5x @ 40kg
12x @ 50kg , same as last week
Bench Press
10 x 10 @ 40kg
DONE. Next week increase to 42kg.
WOD 050413
“Wood“
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
1:12:45
WOD 050213
Big Lifts Week 1 Cycle 2
Back Squats
(discontinued halfway, hip injury)
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
13R+3 (metcon took a huge hit from all the strength training)
Previous 15R+3(PR)
WOD 050113
Big Lifts Week 1 Cycle 2
Bench Press
5x @40kg
5x @ 40kg
12x @ 50kg (Estimated 70kg 1RM)
Bench Press
10 x 5 @ 40kg
10th set – 8 rep (close!)