Friday

I am running out of creative blog post titles lol..Soooo, don't judge me!! HA 


Legs were a little tired today and I didn't sleep all that well last night. After dinner I felt sick and couldn't really get comfortable. Here was today's work!

Strength

*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.

1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.
3b) 3X20 Row for Calories (any damper) – rest 60 sec.

Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3c) 3XME UB Tempo Ring Dips – rest 45 sec.

Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.

AM


2a) 120
2b) 145, 160, 170x2


3a) 20 lbs
3b) 20, 23, 21
3c) 4, 3.5, 3(DECEPTIVELY HARD!)


short met-con for finisher


10,8,6,4,2 Stone shouldering(half each arm)
  5,4,3,2,1 Muscle Ups
Time 5:54




PM


1) 170, 185, 200, 215


WODClub Open workout #2

13 rounds @ 115 lbs for a total of 8970. Probably not the smartest thing to do after back squats..My legs were toast after the first minute. It was hard to keep moving!! 

4/7/4..Didn't sleep very well last night. I ate some cornbread at dinner which really effed my world up