PART I.
Squats
5/125#, 5/155#, 3/185#, 5/225#, 3/255#, 1+/285# (ended up doing 3 this set)
PART II.
Then we did two quick met-cons:
11-8-5
Deadlifts @ 155#
HSPU (hand stand push-ups)
finished in 1min 34sec
8-6-5
Thrusters @ 95#
Pullups
Box Jumps
finished in 2mins 16sec
PART III.
Then back to:
Front Squats
5/105#, 5/125#, 3/145#, 5/185#, 3/210# 1+/230# (ended up doing 1/245#)
PART IV.
We cashed out with:
EMOM (every minute on the minute)
6 Clean & Jerks @ 95# for 5mins
then transition into
1000m row (recovery pace)
AMAP (as many as possible) weighted sit-ups w/25# plate
AMAP GHD (glute-ham developer) sit-ups
Notes
- Went to the gym with Thy, one of many workout partners, around 3:30pm
- PART I: Thy said that I was barely breaking parallel on my 6th set
- PART II: Went unbroken for both met-cons
- Thy had trouble with handstand pushups
- You'll notice that my programming includes a lot of half-WODs so that I sneak in a lot of movements
- My main fitness goal for now is to work on my strength numbers
- PART III: I bumped the weight up to 245# because 265# is my 1RM (one rep max)
- Taking fatigue into account, I wanted to push past 230# and get a little closer to my 1RM
- PART IV: I love the EMOM stuff and think I'll be programming more of that stuff in.
- I might be making this up, but I think Rich Froning said that EMOM training is the best way to build efficiency. The man is legit, so why not incorporate his advice?
- Ended up going 20 weighted sit-ups and 15 GHD sit-ups and called it a day
