"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
Newt Gingrich
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| Fear the Beard |
Back Squat
3 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%, 3 @ 80%, 2 x 2 @ 80%
2A. Straight Leg Deadlift
3 x 5 @ 80%
2B. Weighted Dips
3 x 3 @ HAP
2C. Weighted Glute Ham Raise
3 x 10 (with GOOD form)
Front Squat - 5x3@240# (5 on last set)
ReplyDeleteDeadlift - Work up to 1x5@340#
Weighted Pullups - 1x3@55#, 4x3@70#
Friday Class WOD Rx - 7:39
Saturday work:
ReplyDeleteSH Press - 2x3@135#, 5x3@140# (4 on last set)
Power Clean + Jerk - 3@170#, 3@185#, 2x2@200, then Jerk - 1@215#, 230#
OHS - 3x3@195# (5 on third set for 10# 5RM PR), 1x3@205, 1x3@215# (20# 3RM PR!)
ReplyDeleteHBBS - 4x5@245# (7 on last set)
WOD-
15-12-9 of:
30" Box Jumps
115# Power Snatch
Run 400m
--14:27