NEWS
Social at DCF North: TOMORROW 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk by TODAY
WOD
Back Squat
5×5, across
Split Jerk
5×3, across
WOD Guidance & Goal: Coaches will help you build to 75-80% of your 1 rep max for both movements. All sets will be performed at the same weight. The weight should feel heavy but not heavy enough that you fail any sets. Take :90-2 minutes between sets.
BARBELL CLUB
clean pull + clean
Build to heavy
Front squat
5×2 at 100% of clean and jerk weight
2 sets at 155-failed the 5th on second set and probably wasn’t low enough
Then 3 sets at 135
Split jerk 75
Back squat: 255
Split jerk: 185
Deadlift 5×5 165
Split Jerk – did ascending 100/105/110/115/120
Kathy/Jess /Kevin
90#/ 60#. (Kevin FS45#/60#)
Back squat 235×3 215×1
Split jerk 165×1 175×4
BS 165#
Jerk 135#
Back squat 155
Split jerk 135
El Guapo
#155
#75
175/135
BS-2×145#, 3×135#
SJ-stopped after a set of 75# – hands were not in good shape this AM.
BS – 1 @ 225# / 4 @ 165#
SJ – 185#
85#/85#
135#, 95#
BS:2@95# and 3@105#
SJ: 95#
Back Squat: 125#
Split Jerk: 4 @ 85# (failed last rep of last set, couldn’t get arms punched out)
205/145
BS 215# x 5, SJ 115# x 5
Wow! So strong girl!! Nice!
125/85
Back squat: 80#
Split jerk: 65#
165 BS / 165 DL
bs 135#
Sj 115 one set , 105 for 2 sets
I did 5 reps on the split jerks for each set
315/155
245 / 185
190/160
155/95
125 / 95 (push jerk)
85/55, it’s a start