WOD 5:30am – Wendler Back Squat, HSPU progression, kipping work

25Oct10

Pre-WOD
3 rounds
10 SPT (PVC)
10 OHS (PVC)
10 straight leg deadlifts (35#)
10 push press (35#)
10 lunges (35#)

WOD
Wendler Back Squat – deload week
55(5)
70(5)
85(5)

Front squat work – 60%, focus on speed and tightness at the bottom
55(3) – 75(3) – 75(3) – 75(3)
75# felt much lighter than anticipated

Volume work

Rounds 1-6
1 HSPU negative with 45# plate+ 25# plate + ab mat
2 kipping pullups

Rounds 7-17
1 HSPU negative with 45# plate + 25# plate + 10# plate + ab mat
2 kipping pullups

Rounds 18 – 20
1 HSPU negative with 45# plate + 25# plate + 2 10# plates (holy moly this is high) + ab mat
2 kipping pullups

For the HSPU negatives, really focused on height. The higher it got, the more inclined I was to try to go very slowly.

I think taking it easy and the rest over the past week or so really helped. May continue to take it slow so I can avoid embarassing myself and PCF when I go to CrossFit Monterey and Lalanne Fitness (San Fran) next week.

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