Strength:
Squat with Straight Bar + 25% Hanging Chains, No Box - 1RM315lb + 50lb chains, failed 325
Accessory:
GHD Barbell Back Extension + Row - 4x10
95lb, 105, 110, 115
95lb, 105, 110, 115
Band Assisted Inverse Curl - 4x10
-5 pin: green, 3x blue + 7x green, green, green
-5 pin: green, 3x blue + 7x green, green, green
Seated SSB Good Mornings - 4x15
80lb, 90, 100, 110
80lb, 90, 100, 110
Core:
Barbell Side Bends - 1x100 Per Side
75lb
75lb
WOD:
21-15-9:
Front squats (135/95)
Pull ups
3:29 - squats and pullups unbroken, experimenting with wider stance to shorten my range of motion like my wall balls, cycle time is faster but I feel more tentative on the way down, not comfortable bouncing out of the bottom
Rest 5:00
15-12-9:
Deadlift (315/205)
T2B
Front squats (135/95)
Pull ups
3:29 - squats and pullups unbroken, experimenting with wider stance to shorten my range of motion like my wall balls, cycle time is faster but I feel more tentative on the way down, not comfortable bouncing out of the bottom
Rest 5:00
15-12-9:
Deadlift (315/205)
T2B
7:11 - this was horrendous, previous workout was borderline Fran-like, and 5:00 wasn't enough time to fully recover, did deadlifts in sets of 3 or more, everyone felt like they were going to throw up afterwards, all in all a good day
Finisher:
Banded Leg Extensions - 1x100
Banded Leg Extensions - 1x100
Blue band
CC 2/16/15*
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