Sun 30 June 2013

Heavy lifting and a WOD

OH squat
Warm up: 5 x 20 - 40 - 60, 3 x 70 kg.
Work sets: 3 x 80 - 85 - 90, 5 x 90 kg.

Chin ups
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 3 x 27.5 - 35, 4 x 40 kg.

Rack dips
Warm up: 10 x BW, 5 x 15 - 25 kg.
Work sets: 3 x 35 - 45, 4 x 52.5 kg.

Deadlift
Warm up: 5 x 60 - 100 - 120, 3 x 140 kg.
Work sets: 3 x 150 - 160, 5 x 170 kg (TnG)

WOD
4 rounds for time of
20 atomic sit up
10 deadlift @ 70 kg
20 push up
10 pistols

Sprint 25m between each exercise.

Time 9:50.