Fri 6 Sep 2013

Wendler and cardio

Back squat
Warm up: 5 x 20 - 40 - 60 - 80 - 100 kg.
Work sets: 5 x 112.5 - 120, 9 x 127.5 kg.
Bonus: 2 x 15 x 90 kg.

Chin up
Warm up: 5 x BW - 10 kg.
Work sets: 5 x 20 - 27.5 - 33.5 kg.
Bonus: 10 x BW.

Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 27.5 - 35 - 42.5 kg.
Bonus: 2 x 20 x BW.

WOD
30 min AirDyne for calories, w EMOTM:
1, 4, 7...: 7 pull up
2, 5, 8...: 7 push up
3, 6, 9...: 5 KB high swing @ 32 kg

Result: 520 kcal. Stayed around 350-400 W all the way.