Monday 2014.05.12
Kenan completes a 14 round + 6 repetition "Nate" as his final WOD at Solidarity
We are sad to see Kenan moving away having finished his studies at Darden. Over the past year Kenan has become an integral part of our community. When he joined the gym one year ago he was already a stellar athlete. His first month we inventoried him with the following numbers:
- 1 mile run – 5:26 (yes, this was the dreaded “Solidarity Mile”)
- Deadlift 225
- Front Squat 165
- Back Squat 205
- Snatch 115
Over the course of the following year he has been one of our most consistent members. He shows up every work day and applies himself, and just as importantly he dutifully rests on rest days. He attacks his mobility goats, keeps a detailed journal of his training, and is supportive of his fellow athletes. Suffice it to say, he is a pleasure to coach and an asset to the community. Over the last month he re-inventoried:
- 1 mile run 5:08 (Solidarity course again)
- Deadlift 315
- Front Squat 255
- Back Squat 300
- Snatch 155
Putting a hundred pounds on each your back squat, front squat, and deadlift is an achievement in itself. Doing so while continuing to shave time off of a sub-six minute mile is extraordinary. There are many who would argue that getting stronger and faster are competing goals. Kenan reveled in the challenge and is a fine example of how hard work and smart training can indeed “increase work capacity across broad time and modal domains”. We wish him luck and look forward to seeing him continue to excel in his future endeavors!
Strength
Fitness:
1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)
Performance:
1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)
Conditioning
Working in teams of two (I-go-you-go*), complete as many rounds as possible in 15 minutes of the ascending ladder:
- 3 Front Squats (135/95)
- 3 Pull Ups
- 6 Front Squats
- 6 Pull Ups
- 9 Front Squats
- 9 Pull Ups
- 12 Front Squats
- 12 Pull Ups…
