December 18, 2012
1) Back Squat
3 sets x 1 rep @ 97 – 105% 1RM
Rest 2 min between each set.
2) On the min for 6 min complete:
3 x muscles ups or 2 weighted pull ups (80% 1RM)
2 x pistols total
3) Front Squat
3 sets x 1 rep @ 97 – 105% 1RM
Rest 2 min between each set.
4) 5 rounds:
1 min max strict pull ups
1 min max KB Swing (90lb/28kg)
1 min rest
Back Squat–stayed at 305 lbs (did not reach 97%–wanted to ensure depth and form. 305 was heavy today)
6 Min wod–all unbroken. fun wod
Front Squat–3 x 1 @ 260 lbs (97%). Very heavy today.
5 round wod of strict pullups and 90 lb kbs:
Strict Pullups-16/11/12/11/12-62 total
Kettlebells-15/15/16/18/19-83 total
Back Squat – 335, 335, 355 (last set was 97%)
Front Squat – 260, 260, 260 (only 90%)
Pullups – 70
Kettlebells – 68
A very brutal 15 minutes.