June 4th, 2012

Workout of the Day

A.  Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)

B.  Five sets for times of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Rest exactly 2 minutes

A. Previous 1-RM was 290 lbs.

1) 205 lbs.

2) 235

3) 260

4) 275

5) 290

6) 300 (10# PR)

7) 305 (F)

Rep with 300 was solid, but a little rough in the core area.  Legs felt good with the heavy weight. I failed at the bottom with 305, may have psyched myself out.  Happy with 300/10# PR.

B) Still not running.  Did 500m row & 30 wall balls.  Went unbroken on first 3 rounds, but broke at 15 reps 4th & 5th rounds. Then I only did 4-7 reps at a time.

3:02/3:06/3:06/3:20/3:23