Brian PCF's Blog

090601 WOD

Warmup
3×30 Double Unders
2 Rounds
10 Hollow Rocks
10 CTB Pullups
10 OHS
10 sec Front Lever
10 HSPU

Low Bar Back Squat
5-5-5-5-5

Warmup Sets
5×45
5×95
3×135
2×185

Work Sets
5×185
5×205
5×225
5×225
5×225

Compare to 090120: 5×255 (High Bar)
Compare to 081112: 5×285 (Low Bar)

Notes: Wow…that’s really bad. In November, I might have been a little stronger since I was probably closer to 220 lbs and was eating a lot more protein (I was just Paleo, no Zone). But on 090120, I was 8 lbs lighter than I am now, and I was doing High Bar v. Low Bar (you should be able to do more with low bar).

So a bad day, but I’m not surprised considering my performance on the “Newport Crippler”. I think this is partly a combination of leaning out (I’m probably sitting around 13% BF right now) and some real issues with tight hip flexors and adductors.

On the flip side, I’m real happy with my warmup today, definitely hit some stuff I need to work on. Need to keep hitting the hollow rocks and levers on top of HSPU and L-Pullups.

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June 1, 2009 - Posted by | Uncategorized

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