10x3 Russian Dips
Then worked out with a bro doing a westside barbell influenced crossfit program
Strength
Overhead Squat - 1rm
Did 1rm front squat instead, only got up to 295, 30lb lower than my max from earlier in the year, oh well
Accessory
Snatch Grip Deadlifts from 2" Deficit - 6RM
225-255-275lb, last two with straps
Overhead Walking Lunges - 3x10 Per Leg with Max Weight Possible
Overhead Walking Lunges - 3x10 Per Leg with Max Weight Possible
95-115-125lb
Glute Ham Raises - 3x Max Reps
Glute Ham Raises - 3x Max Reps
33-20-9, last two sets with 10lb plate
Core
Overhead Static Ab Walk with Dragging Sled - 1/4 Mile
Overhead Static Ab Walk with Dragging Sled - 1/4 Mile
70lb sled, 45lb plate overhead
WOD
21-15-9:
Banded Deadlifts (185/135 + 150lbs Band/100 lbs Band)
Box Jumps (30/24)
21-15-9:
Banded Deadlifts (185/135 + 150lbs Band/100 lbs Band)
Box Jumps (30/24)
5:57 - doubled up a green band for band tension, was probably closer to 100lb tension, regardless it made the box jumps pretty difficult
FINISHER
Prowler Sprints + Max Weight - 10x40 Meters, 30 Seconds Rest
Ran out of time and skipped this
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