Wed 24 July 2013

More Wendler and a WOD

Fronts squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96, 8 x 102, 5 x 102 kg.
Volume sets: 2 x 10 x 60 kg.

Bench press
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 5 x 95.5 - 102, 7 x 108.5 kg.
Volume sets: 4 x 10 x 65 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 85 - 90, 6 x 95 kg.
Volume sets: 4 x 10 x 60 kg.

WOD
3 rounds for time of:
30 kcal AirDyne
10 MUs
30 kcal row

Time: 16:35.
MUs were 5-3-2, 4-3-3, 4-3-2-1. It got pretty tough because 1) I'm getting fat, 2) I did so many Pendlay rows and the ergometer messes up the core. Great WOD.