wod 07202016

Back Squat

Estimated 1RM: 273.82#

  • 5×45#
  • 3×95#
  • 1×135#
  • 1×175#
  • 1×195#
  • 1×225#
  • 1×245#
  • 1×265#x8

Squat Lockout

  • 10 count at 315#
  • 10 count at 405# x 3

Military Press

Estimated 1RM: 139.50#

  • 5×45#x2
  • 3×65#
  • 2×85#
  • 1×105#
  • 1×115#
  • 1×125#
  • 1×135#x8

Barbell Row

Estimated 1RM: 170.48#

  • 8×45#
  • 5×95#
  • 3×135#
  • 3×155#x6

Hanging Leg Raise

  • 8 x BW x 5

Notes: felt good today. On one of my singles for the back squat, I was a little high, so it is really 7 singles and a partial. I decided to do squat lockouts today too (set the pins high, lift the bar out of the rack and stand under it). I did a 10 count rather than reps. It helps build core stability and helps you get used to holding big weights. Military Press set a PR too by about 10# on the estimated 1RM. Rows felt good, but my biceps were sore going in so they might have gotten the lions share of the work. I finished off with some quick hanging leg raises for my core. Overall, pretty happy with this workout.

In other news, heading to New Orleans on my honeymoon, so I doubt I will be posting for the next week. I’ll take advantage of the hotel gym, but it probably will function as a deload week for me otherwise.


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