WOD 4.26.15

Back Squat-Build
3×5 70% 80% 90%
When you get to 90% do 3 reps rack the bar rest 20 sec then perform the last two. If you are able to get all 5 go for it and know you max has increased.
In between each set warm up on HSPU

Metcon
10 front squats 135/95
10 TTB
10 S20 135/95
10 T2B
10 Thrusters 135/95
10 T2B
10 S2O 135/95
10 TTB
10 Front squats 135/95

Ab Work
5 rounds
20 ab mat situps
30 plank hold

Conditioning:
Airdyne Interval Sprints
15:00
:30 sprint
1:00 stay below 10 for speed
Score is max number of calories

NOTES:
Back squat…worked off of 325 max 225, 260, 295…got the 295 and probably still had 2 in the tank…think my max has gone up to maybe 330

metcon…10:35 RX for t2b I did 5s then singles and was not in a hurry

Conditioning….156 calories

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s