wod 07062016

Back Squat

Estimated 1RM:247.8#

  • 5×45#x2
  • 3×95#
  • 3×135#
  • 1×185#
  • 1×195#
  • 1×205#
  • 1×215#
  • 1×225#x1
  • 1×235#x4
  • 3×225#x3

Military Press

Estimated 1RM: 124.0#

  • 8×45#
  • 4×65#
  • 3×85#
  • 1×95#
  • 1×105#
  • 1×115#
  • 1×120#x6

Dumbell Rows

Estimated 1RM: 90.7#

  • 8×35#
  • 8×55#
  • 8×65#
  • 8×70#
  • 8×75#
  • 8×80#

Barbell Curls

  • 8×40#
  • 8×50#
  • 8×60#

Notes: decent workout overall. Hit 4 singles at 235# for my squat, then dropped down for some triples (I had previously hit 225# for singles, so got more volume in here). Military Press was decent, but the singles were getting to be a struggle towards the end. Rows were to test out my strength on these; long term, these will be Kroc Rows. I threw some curls in at the end for some added volume.

Generally, feeling good. My legs are getting used to the frequent squats. My elbows are feeling good. My forearms are a bit sore from gripping the barbell on shrugs from my last workout, and this hurt my press a bit, but not a big deal.

I’ll weigh in tomorrow.

 

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