7/31/12.
4:15pm:
Warmup:
- Dynamic Stretch
Strength:
1a) 7x1 Halting Clean DL + Hang Clean *Heaviest possible.
- 146, 165, 181.5, 190.5, 201.5, 212, 215
1b) 7x1 Front Squat (3 count pause at bottom + bounce) + Split Jerk *Heaviest possible.
- 146, 165, 181.5, 190.5, 201.5F, 201.5, 212F, 215F
2) 3x3 Dip Squats*115% of max Jerk (ALL TIME). Rest 60 seconds.
- #237
3) 3x10 GHD Situp *While holding #14 MedBall (Touch the ground up to your feet).
Conditioning:
21-15-9:
- Deadlift #275
- 400m Run
- Time Completed: 12:49
The Outlaw Way.
Written more than a day ago..
And my posterior is on fucking fire. That was a sick WOD. I love me some HEAVY.
Strength has definitely gone up. I contribute that to my massive food intakes :P
Food Log:
©robJAR
9 months ago | 12:13am
