Front Squat 3 attempts at a new 3 rep max Then drop the weight to 80% of the new 3 rep max and complete 2 sets of 5 3 x 8 Romainian Deadlift Then for time 5 rounds of the following 400 meter run 10 power snatches (use 50-60% of your one rep max power snatch) Post wod 3 minute planck hold hip mobility work |
Monday, October 10, 2011
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FS 3RM 205-215-225; 2x5 @ 180 w/ 2 min rest. Finally some progress here in the a.m. but I still feel weak as hell at 6.
ReplyDeleteRDL 4x8 @ 165 w/ 1 min rest
Tried running for the workout but that hurt my perforated big toe so I subbed 60m prowler walks with 180 on the prowler for the last 4 rounds.
17:22 @ 95#
still nursing a knee.
ReplyDeleteFS: 175 (10# less than sept 26)
2x5 at 140#
Romanian DL: 115-135-145
Metcon @ 75# with 500m rows: 16:28
post: 1min plank on/:30s off