5 x 5

Kantapäät ei saa nousta. Keskity vetoon ja räjähtävään allemenoon.

Front Squat - 5-1-10-1-15-1

45(5) - 65(1) - 55(10) - 75(1) - 55(15) - 85(1)

For Time (in a Team of Three)
150 x Kettlebell Swings
150 x Box Jumps
150 x Air Squats
150 x Push-Ups
150 Burpees
150 x Pull-ups
150 x Sit-Ups weighted
300 x SU
150 x Wall Balls
150 x TTB
150 x Push Press

Timecap 45 min

Tabata Row - 745m

I think this is right - will have to double check.

"Gentle Flow" w/Gabriela

I actually attempted a warmup today: 2 minutes of nonstop single-unders. Go me.

WOD: Back Squats 5,5,3,3,1,1

Since I haven't done back squats in a while, and I'm too lazy to check my records, I decided to just start low and keep going on the 5 reps until I find my 3 rep max. Which resulted in quite a few reps, but that's cool with me, gotta start somewhere.

67 lbs (5), 78 (5), 89 (5), 100 (5), 111 (3), 122 (1), 122 (1)

Currently listening to: Starf*cker (yes, that's their real name). Great band to listen to when weight-lifting. Most of their music is consistently upbeat, which means you never have to wander over to the iPod dock and hit Next-Next-Next until you find something you like.

Here's one of their songs, called Bed-Stuy. If you like this one, you'll probably like the rest of their stuff:

No pictures today. While I was doing my deep prolonged squat stretch, I watched a spider suck a june bug dry (I work out in my garage). I spared you all the visual aids.

15min for quality
5+5+5 DB bench/floor press
6+6 gorilla row (2xKB)
8-12 box step over

Searching for 1rm

Searching for 1rm