Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Friday, February 4, 2011

Nancy and...

Nancy
5 rounds for time of:
400 m run
15 x OH squats, 95 lb

rest, then do 2 rounds of the following super sets, (rest as needed between super sets)

15 x chest fly (use cable, DB or machine)
8 x DB chest press
*use max weight for reps; for the second super set switch up the order

then,
10 x Hercules, DB
15 x diamond push-ups
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2 comments:

  1. ham-on-it with cheeseFebruary 5, 2011 at 9:20 AM

    for nancy runs on treadmill first 3 round oh squat 95 lb last 2 rounds 65 lb, finished in 17:47. My C6 vertebrae is exposed from the bar hitting my neck. Maybe it is a mental thing but OH squats are one of my achilles heels. Anyway I decided to drop the weight because my technique was way to sloppy to count a true rep after 3 rounds. Anyway nancy is no joke.
    Supersets gave me a good pump. I don't know about you but I have been really sore this week, anyway nice wod's bro this week. Fitness elevated today sorrry to disappoint.

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  2. blood, sweat, and cheersFebruary 5, 2011 at 12:35 PM

    Yeah, good week, bro. My right elbow has been sore but manageable.

    Nancy really required a ton of mental focus, especially to maintain form after running hard. I did runs on treadmill and weight as rx'd in 16:01.

    Let's get some rest for next week. I'm excited for your posts. I will hit it on Tuesday, Thursday, Friday, & Saturday.

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