Friday, June 14, 2013

Strength work and a WOD

On Wednesday I worked on my 5, 3, 1 program Cycle 2 week1:
Back squat:
60 lbs 5 reps
70 lbs 5 reps
80 lbs 12 reps
50 lbs 5 reps
60 lbs 5 reps
65 lbs 6 reps
Then MTb work:
Deadlifts 135 lbs
Floor presses 75 lbs
Kettlebell clean 30 lbs
Plank hold 30 sec each side and standard hold
And that was all I did until Friday morning.  The thunderstorm prevented a bike ride last night so I am doubling up today on a WOD and a bike ride later.

The WOD:
20 min AMRAP
10 hang power cleans 65 lbs
10 back squats 65 lbs
10 ring dips with a band
I finished 8 rounds, it was a big effort but I felt good.


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