Day 55: Wednesday, April 30 2014

 
STRENGTH:
      5, 3, 1 reps of Squats @ 85%, 90% and 95% (plus 5 pounds on all 3 sets)

Met-Con WOD:      50 reps of Deadlift 95/65
      50 reps of Walking Lunge
      40 reps of Front Squats 95/65
      40 reps of Toes to Bar or Knees to Elbows or Hollow Rocks
      30 reps of Push Press 95/65
      30 reps of Burpee Box Jumps
      20 reps of Thrusters 95/65
      20 reps of Double Unders

FINISHER:
     3 sets of 12 Strict Dumbbell or Barbell Curls

After a few days of nonstop hard-workouts + track'n'field practices + track'n'field meeting, my body is resenting a little bit. Yesterday my left calf was completely death after the workout and it hurt a little bit when I did some 200m intervals after school, so today I took it easy in the workout.

I started stretching and doing some warm-up front squats using only the 45lb barbell. Then I loaded put some weight on it and I did 5-3-1 Front Squats t reps using 135lb, 140lb and 150lb.

After that I started the workout, for which I used 95lb for Deadlifts and Front Squats, and 75lb for Push Press and Thrusters. The workout turned especially tough when I started doing the Burpees Box Jumps, so that after those burpees my leg were done and I had to do all those 20 Thrusters and Double Unders. 

I hope we get some chalk soon because it is impossible to do many Pull-Ups or Toes-to-Bar in a row; the bar is so slippery!