I was supposed to do this strength workout last Wednesday, but the box was closed so I did it today.
For Day 5, I did back squats pre-WOD:
Warm up: 3 x 45; 3 x 55; 3 x 65
70% x 3 = 3 x 75
80% x 3 = 3 x 85
90% x 3+ = 5 x 95
Assistance: 5 x 3 pull ups (blue band)
|My sets on the left; Tere's on the right|
- Dead lifts (75% of 1RM)
- Hand stand push ups
I should have used 125 lbs for the dead lifts but I wussed out and used 115 lbs instead. What? I'm still dead lifting my body weight -- doesn't that count as challenging? For the HSPU, I did pike push ups on an 18" box.
My time: 5:00.
Post-WOD, I worked on my kips and wide-grip pull ups. I've found that I have an easier time getting my chin over the bar if I adjust my grip and don't close my thumbs around the bar.
Also!!! I got 12 unbroken double unders today!