Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.
1/2 Mile Sled Drag (115#)
Every 1:30 to 2:00
- Hang Snatch
- High Hang Snatch
I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!
5/3/1 Deadlifts – Cycle 2 Week 3
- 5 @ 165# (40% of Training Max – warm)
- 5 @ 210# (50%)
- 3 @ 250# (60%)
- 5 @ 315# (75%)
- 3 @ 355# (85%)
- 1+ @ 400# (95%)
Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.
- 10 OH Lunges (45# empty bar)
- 10 Goblet Squats (53#)
- 5 C2B Pull-ups
I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.
- 100 Sit-ups
Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.
3 Rounds NFT
- 10 T2B
- 5/5 Side Bends (80# KB)
Grip may have been the toughest here after deadlifts and C2B pull-ups.
Went back at 8pm. Warmed up with 3:00 on the Air Dyne.
- 40 yard Prowler Sprint (High, 210# total)
- 60s Rest
- 40 yard Prowler Sprint (Low, 210# total)
- 60s Rest
We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.
I also did 3 sets of 10 wall squats to work on my vertical torso.