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| Team Excel @ Octobetfit. |
Had a great Xmas, I woke up ready to work off what i ate. I made my normal eggs and spinach, grabbed my over sized cup of coffee and was out of the door by 8:20
5-5-5 Back squats
330, 330, 330
last 2 sets were the hardest squats i've EVER done.. last time I backsquatted 330# it was trying to find my 1 rep max. extremely happy about getting 3 sets of 5 reps today. last 2 squats of each round got ugly so next week rather than sticking with my progression work and adding weight i'll do 3 sets of 7-10 reps with 315# that will be big for me.
21-15-9
overhead squat 95#
burpees
maintained about 85% the whole way through and finished in 4 minutes, 6 seconds slower than Moses.
Next we pulled sleds: 5 rounds of 40m forward, 40m backwards
-did this wod with 2 of the girls from the gym. It was nice getting the rest between sets. usually Me and Moses would just hit this back to back. with the girls being there and having to change weights and strap up it worked out to be about 2 minute rest between each pull. I ended with (3) 45's and a 35 on my last round, felt good.
Moses and I had lunch then hit a 50# db squat clean thruster ladder that lasted about 10 minutes...
We started at 5 and add a rep every minute on the minute until we couldnt complete the set. Once we cannot finish the set in the minute you rest a minute then go back down the ladder to 1.
I tapped out at the set of 8's Moses finished the 9's. This was way more intense than I was expecting.
my score was 5-6-7-8-7-6-5-4-3-2-1
Next I did a series of Muscle up + Ring hand stand push up work, we are curious to what twists they are going to throw at us for the oc throwdown so we are trying to be ready for everything..
Moses worked on his oer head pistol squats as I did my 50 hollow rocks with 5#
Finished with tabata hand stand hold.... I am exausted....
Tomorrow morning were back out to stockton to train with the big dogs at cf 209!
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