WOD 9:30am – Back Squats and Randy

26Jul10

Goat Work: Yesterday’s Paleo
1 RM test day – back squats

Pre-WOD
Roll-out legs – foam roller. Focus on IT bands

3 rounds
10 SPT/OHS
20 double unders (best – 6 d-d-d, reset, 7 d-d-d). DUs are tough on Mondays and suck barefoot.
10 pushups – fast, planked, elbows in
10 10# db thrusters

WOD
Back Squat – 1 RM
Warmup – 10 reps at 35#
105-125 (former PR)-125-135(PR)-145(f)-145(shallow)-145(got it! PR by 20#!) – 150(f)

Considering I’ve lost about 6 lbs since starting Wendler, the proportional strength gain is even higher. I’ll take it.

Randy – 75 Power Snatches.
32# – my shoulder was feeling wonky. Maybe from yesterday.
7:22

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