Monday, January 28, 2013

Jan 28 WOD: 3RM Front squat + Wendler

Strength: Dead lift

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!

We used racks for the front squats


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).

The second heat going at it (don't mind the shoe)

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