Mon 18 Nov 2013

Back squat (Smolov Jr w3d1)
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r x 115 kg.
Fairly easy.

6 x 115 kg, 3rd set of 6.

6 x 115 kg, 6h set of 6.

Superset
Deadlift: 5s x 3r x 150 kg.
KB Arnold press: 5s x 12r x 16 kg.

Barbell rows
5s x 8r x 70 kg.

WOD
For time:
400m run
50 russian swings @ 24 kg
400m run
50 pull up
400m run
50 wall balls
400m run
50 push press @ 40 kg
400m run
100 DU

Time: 23:25.