10/6/2009

Warmup:
Dynamic stretching
45-60 seconds jump rope, 45-60 seconds 20" box jump, rest and stretch (various stretches, laying face up w/leg over opposite side, laying face down w/same second time through.) 3 rounds (2 rounds of stretching between).

WOD:
Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 6

2x5x45
1x3x135
work:
165x10
200x8
235x6
255x6
felt like I left some in the tank, could probably do higher next time. Looking around, found the program this is based off of here: http://www.mikesgym.org/programs/index.php?show=program&programID=19
Will probably try to program off of this when this WOD comes up again. Based on a worksheet there, would ideally have done 60%-65%-70%-75% off of my 1RM of 345. So 205-225-240-260 (and 275/80% if we were following the program's presribed 5th set total, 3rd set of 6).


We did three metcons after the WOD.

1) 30 seconds max ring dips (I did one, then switched to jumping), 30 seconds max air squats (got about 20/round)
3 rounds.

2) Tabata abmat situps (20 sec on/10 sec off, 8 rounds total)

3) 7 deadhang pullups, 7 burpees - 3 rounds

got 5 deadhang the 1st round and 2 kipping, 2nd round 7 kipping, 3rd round 2 kipping and 5 ring rows