Thursday, January 7, 2010

WOD:
Front Squats

1 - 10 - 1 - 20 - 1 - 30

205 x 1
175 x 10
215 x 1
115 x 20
225 x 1
95 x 30

Total (all weight amounts, not counting reps): 1030 lbs.

I really underestimated my max front squat for this type of workout. Could have gone a lot heavier on those singles. I even did a 245 single right after the 30 rep set. Legs were too sore to try for more at that point. The weights I used for the high reps sets were just about right though. The Set of 30 with 95 lbs. was particularly hard to complete. I never racked the bar, but I paused for a few deep breaths at the top during reps 16-30.

I also did some GTG (grease the groove) type work on dips & pull-ups. 6 sets of 7 kipping pull-ups & 6 sets of 10 dips. Those reps scheme are about 1/2 of my max reps for either exercise.

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