CFSB Day 158
Today was the first day of the new Wendler 5/3/1 squat cycle, which is exciting. Started with warmup 1:
- 20 Hollow rocks
- 15 Squats
- 10 Pushups
- 10 Strict pullups
Repeat 3x
Squats:
- 5 x 120lb
- 5 x 155lb
- 3 x 185lb
- 5 x 195lb
- 5 x 225lb
- 10 x 255lb*
First three sets were warmup sets. All numbers were calculated using a handy 5/3/1 iphone app and based off of a 335lb 1RM (which is the heaviest I’ve squatted recently). That last set is a rep-out. I was shooting for more reps, but it felt heavy today. Then onto the WOD.
8 min AMRAP:
- 10 Pushups
- 15 Pullups
- 20 KB Swings (53lb)
Score: 3 rounds + 15 pullups. The pullup / KB swing combo always wears on my hands so I put the brakes on a bit to make sure I didn’t rip anything. Still a tough little workout.
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