It was time to get back on the Wendler 5/3/1 program again since I'd recalibrated my 1RM for the dead lift, back squat, and shoulder press. Cycle 4, here we go!
Warm up: 5 x 65; 5 x 85; 5 x 105
65% x 5 = 5 x 110
75% x 5 = 5 x 125
85% x 5+ = 7 x 140
I didn't have time to do assistance lifts anymore so I think I should go earlier next time.
SWOD: Front squat
There was 15 minutes for us to get our 3RM front squat. Rach and I shared a bar and we worked our way up to 105 lbs. PR for me since my 1RM last year was 100!
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| We used racks for the front squats |
Metcon
We were given 14 minutes to do:
100 double unders (yep)
30 pull ups
30 front squats (Rx: 95 lbs)
30 pull ups
100 double unders
The WOD was obviously challenging as only 2 people in the previous 3 classes were able to finish it. I used 65 lbs for the front squats and the blue band for the pull ups. I was able to do a total of 173 reps (only until 13 of the second set of pull ups).
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| The second heat going at it (don't mind the shoe) |
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