wod 07082016

Front Squat

Estimated 1RM: 160.6#

  • 5×45#
  • 5×65#
  • 3×85#
  • 1×95#
  • 1×115#
  • 3×135#x4
  • 1×145#
  • 1×155#x3

Bench Press

Estimated 1RM: 170.5#

  • 8×45#
  • 5×65#
  • 3×85#
  • 1×115#
  • 1×135#
  • 1×145#
  • 1×155#x6
  • 1×165#x2

Rack Pull

Estimated 1RM: 325.5#

  • 5×45#
  • 5×95#
  • 3×135#
  • 1×225#
  • 1×275#
  • 1×295#
  • 1×315#

Notes: decent workout, though overall volume was fairly light. On the front squats, I irritated my hip a bit, but matched my previous 1RM for four triples, then did a few singles. I have never done front squats consistently in my life, but these feel right to alternate with back squats. Bench Press estimated 1RM moved by 11 pounds. For rack pulls, I wanted to get a pull done but my hip didn’t feel great doing them. Regardless, aimed for 3 plates, hit it and bounced. Since I was light on volume today, I might do a kettlebell workout later or tomorrow depending on how I feel.

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