Front Squat 1-1-1-1-1-1-1-1-1-1 reps
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Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, 3/4 bodyweight, 21 reps
Run 800 meters
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Did my first conjugate method training for deadlift today. Didn't know where I was at for anything, so this WOD is kind of overkill. I'll be able to focus it more next time and stay heavy.
Worked pyramid sets of shrugs with Dan. Stood on 12" box and pulled from squat stand supports, maybe a 5" pull. 10x135, 10x225, 7x315, 5x365, 5x405, 3x455, 3x505 ,1x525, 0x545, 1x505, 3x455, 5x405, 5x315
Good mornings: 3x135, 3x145, 3x155, 3x165, 3x175, 3x185, 3x195
weighted incline situps: 5x25, 5x35, 5x45, 5x55, 5x65
CFWUx3 * 5 kips each round instead of 10 I'll add a kip each week till I get to 10.
FS: 45,55,65,70,75,80,85,90,95,100
BP: 7x3 80#
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