10-31-2011: Happy Halloween

OctoberFit 2011 Team Excel, 8th place.

Starting a new squat cycle today, I'm going to do a 3x5 backsquat starting out at 285# with a 10# progressions every monday. Thursdays during open gym i will do Wendler ovrehead squats or front squats followed by deadlifts. I will do a bunch of accessory work after the strength sets... alot of reverse hyper, back/hip ext, good mornings, lunges... all that good stuff. After squats today ill do a met-con with Moses.

Met-con:
*200 double under buy in
Then: 35,30,25,20
-Overhead walking lunge with 45#
-24" box jumps
-50m sprint
*20 muscle up cash out

Buddy: 20:36 (double unders need work)

Moses crushed me by 5 minutes, he did his 200 double's unbroken!

Later on I hopped in a 500m row off with a couple members from Excel. i rowed a 1:32.... weak, no excuses

Last night I hit a 20min amrap of:
-5 toe 2 bar
-10 ghd situps
-15 overhead squats with 75#
My score: 8rounds +10 ghd situps
(kept it unbroken with almost no intensity) just wanted to get some work in.

Still trying to let this tattoo heal, the constant babying is keeping me from training with max intensity.. It's getting better but I'm going to have to wait till after the fall strength challenge until i get more work done,

Happy Halloween everyone.