I decided to make myself an actual strength improvement program (goals: get strong enough to Rx the Crossfit WODs and deadlift twice my weight), so on Tuesdays and Thursdays I'm going to focus on lifting weights and progressively lifting heavier in 6-week cycles.  I'm taking this from Wendler's modified 5-3-1 program so that I don't overtrain and wear myself out mountain biking , lifting, running and doing WODs.  Although I got this from a website called Testosterone Nation, I've found a lot of good information that is applicable to women too.
Today was Day 1 and I had to ease into it because I gave blood yesterday and was not feeling 100%:
5 reps@75 lbs
3 reps@85 lbs
2 reps@95 lbs (the last set is 1+, which means do as many as you can before failing, I did two good ones and stopped while I was still feeling good).
And on these back squats, I got all the way down near the ground.

Then accessory work:
Walking lunges 2x30 lb kettlebells 3 sets of 20 lunges (10 on each side)
Stiff-leg deadlifts 115 lbs  3 sets of 10
Abmat situps 50

Wendler recommends 5 sets of 10 but my legs were toast so I quit at 3 sets.

I can't wait to start tracking my progress!


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