120131

Strength

1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

170, 190, 210, 225 then did another set of 2 at 225 because I was feeling good today.

2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.

95, 135, 135, 135

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

160, 175, 185, 185

Conditioning

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

130# on pull, 80# on push.  No clue on time but would estimate around 1:15 each give or take.  HELLO LACTIC ACID! These sucked.

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.  

16 TOTAL with 15# Weight Vest and here is VIDEO: 

MFS - 2, 3, 2  Feeling great today.   I went to train at another local gym, CrossFit Innovate!! Everyone there is so great and supportive, especially when I don't have all the equipment and space that I need at my home gym.  It's great to be in a different gym for a change and have a change of scenery every once in a while. All in all a good training day.  SLEDS are from the DEVIL!! :)