Sunday, January 26, 2014


Strength: Build to a heavy 7 rep bench

WOD: For Time 
50 Back Squats 95#/65#
50 T2B
50 Back Squats 75#/55#
50 Good Mornings 45#/35# (bar across back)
50 Back Squats 55#/45#
50 Sit-ups

Optional, perform after WOD: Alternating EMOM for 10 Minutes
Odd: 5-8 pull-ups (C2B if possible, focus on mechanics and proper movement. Quality > Quantity)
Even: 8 Push Presses, you choose weight


  1. Strength: I completed 7 reps at 70#; got 5 reps at 75#.

    WOD: 19:49
    The squats felt really hard. I got through 30 reps unbroken first two sets, then had to rack the bar for a few seconds. My legs were really shaky by the end of the second set. My lower back was super tight, so I was very uncomfortable through this workout. I went to the chiro after this workout (I've been going every week for the last month) and my sacrum is tilted to the right, which is likely limiting my mobility with my squat form. I think the muscles were also tight from the rowing yesterday.

    EMOM: I did C2B pull-ups with the black band. Got 8 first two minutes, 6 last three minutes.
    I did push presses at 65#. Got 8 reps within each min, but they were heavy. Got 5-6 linked together, then had to drop the bar for the last 2-3 reps each round.

  2. Strength: I did 10 C2B every time, there were a few that I did not actually touch my chest to the bar on
    Squat clean was at 110#, these felt really good.

    WOD: 15:20
    Split up the first set and second set of back squats into two sets of 25. I started off thinking how light it felt and went pretty hard. Realized pretty quickly that was not smart. The last round I did all 50 unbroken, it was a struggle once I hit 40, legs were really shaky. All situps and good mornings were done unbroken. Need to learn how to change my weights faster.

    I had limited time today so I skipped the bench