Tue 3 Sep 2013

Wendler, some playing around and a WOD

HB back squat
Warm up 10 x 20, 5 x 40 - 60, 3 x 80 - 100 kg.
Work sets: 5 x 112.5 - 120, 7 x 127.5 kg. Could have grinded out 2-3 more, but it wouldn't have been pretty so I stopped there.
Bonus: 10 x 100 kg.

Bench press
Warm up: 10 x 40 - 60, 5 x 80 kg.
Work sets: 5 x 95 - 100, 7 x 107.5 kg.
Bonus: 15 x 70 kg.

Seated sled pull
Warm up: 15 m @ 20 - 40 - 60 - 80 kg.
Work sets: 5 x 15 m @ 100 kg.

Barbell shrugs
Because Jim Wendler said so.
Warm up: 20 x 60 kg.
Work sets: 16 x 100, 20 x 80 kg.

WOD
For time, 4 rounds of:
25 KB high swings @ 24 kg
3 rounds Cindy*

*5 pull ups, 10 push ups, 15 air squats

Time: around 12:30.

Bonus for ze abzzz
3 rounds of:
10 russian twists @ 24 kg
10 ab wheel w barbell

Had to switch to 16 kg in the last round of russian twists, and only did 5 ab wheels in the last round.