Friday, July 27, 2012

Jul 27 WOD: Back squats and a couplet

I never thought I'd ever spend more than an hour at the box, yet there I was this morning, up and at it at 9 am. Actually, I went in early so I could work on my back squats. It's been weeks since the coaches told us to get our 3RM and I haven't had the guts or the zeal to do so until today.

Matt said I should do sets of 3 and rest for about 5 minutes in between sets, then he wrote the weights I was to use for each set. Here's what he prescribed (in pounds):

45 x 3; 65 x 3; 95 x 3; 115 x 3; 125 x 3

I was able to do the first 3 sets with relative ease (coz you know, back squats are never easy). On the fourth set, I was able to do 1 rep then I failed on the 2nd. So I was told to rest and then try again. This time, I was to do 110. I was able to do it, and Matt suggested that I try doing 115 again. I was able to get the first rep, but again, I failed on the second rep. That means my 3RM for back squats is 110 lbs.

If it were a woman on this ecard, it would be a good representation of me while trying to come up from the squat:

After that, it was time for the WOD. We had to do 21-15-9 of:

- Dead lifts (Rx: 155)
- Ring dips

I only used 95 lbs for the dead lifts and a box for the ring dips. My time: 5:52.

But wait, that's not all. There was a cash out of 50 medicine ball sit ups for time. I finished in around 3 minutes. After that, I worked on my double unders again. I'm improving, I'm improving! I can consistently (more or less) string together 5-8 now!

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