WOD 12/15/14

Strength:

Squats:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 135 lbs), 3(145 lbs)

Main Lift: 5(65%, 75%), 5+(85%)
5x160 lbs
5x185 lbs
8x210 lbs, Video

Assistance Exercise: 5x10
Emphasis: Squat Variation @ 50%, 5x10
Exercise: 12" Box Squats, 135 lbs (Pause At Bottom)

Assistance Exercise: 5x10
Emphasis: Abs
Exercise: 50 Dragonflies

Bench:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 115 lbs), 3(135 lbs)

Main Lift: 5(65%, 75%), 5+(85%)
5x145 lbs
5x165 lbs
8x185 lbs, Video

Assistance Exercise: 5x10
Emphasis: Bench Variation @ 50%, 5x10
Exercise: Inner Grip Bench, 115 lbs

Assistance Exercise: 5x10
Emphasis: Chest, Triceps
Exercise: 50 Hand-Release Push-ups
3 Seconds Down, 1 Second Pause at Bottom,
Explode Up, Pause as Needed at the Top. All Burnout Sets.

Time for Strength: 1:29:22

Core: In Strength Portion

Conditioning: (Metcon)

Brand X 12 Days of Christmas (Subbed, Scaled)
5 Hammer Grip Pull-ups With Knees Tucked = 1 rope ascent
4 box jumps, 24" = 2x30"
6 hand stand push ups (Piked) = 3 HSPUs
4 thrusters, 95
5 burpees
6 knees to elbows
10 kettlebell swing 40 lb Dumbbell
24 Single Unders = 8 double unders
18 Bar Dips = 9 ring dip 
10 pull up
11 push up
12 clean & jerk 95# (Scaled)

Time: 8:35

Comments: First day of the third mesocycle of the 5-3-1 Program. Legs felt nice and fresh for
this as they've had so much time off lately. Wrapped my right knee with an Ace Bandage and
a Sleeve and it felt pretty good. Only 5 hours of sleep last night so I was a little tired for this.
*****Irony: Evidently I drank 3 cups of Decaf this morning. No wonder….
Squats: Heavy sets felt good. The 5x10 Box Squats were awful.
Bench: Didn't feel strong on these. Not sure what that's all about. Maybe slowing the descent
down is making it harder…
Note: I have no idea what my 1RMs are for Box Squats and Inner Grip Bench. I probably did
over 50% of 1RM on each of these. Feels good to be switching up the assistance exercises a
little bit.
HR Push-ups: Did 15, 10, 15, 10.
Metcon: It took me longer to figure out how to do all of that stuff back to back than it did to
do the metcon. It was fun though. Good stuff.
Might look at doing Squats by themselves and putting Rows and Bench together. Squats took
me almost an hour today.

Thanks! I think the elevated heal is supposed to help on Squats. I don't have any shoes like that right now unfortunately. Hope to get some at some point. I do Deadlifts bare footed a lot, but probably won't be doing them as much now that it's getting cold out there. Last time my toes were numb by the time I was done Deadlifting. Not too fun.. Hopefully getting a proper belt and some high quality knee sleeves for Christmas. The shoes seem to be alluding me as they cost more. Hope your workout goes well today!

So I had to alter my workout today due to my knee pain and the fact that my gym got a new concept 2 rowing machine.
WU-2000m row in 7'38"
Squat 3*5 145,180,215 I walked 250 out but could feel the knee as weak, so I scrapped it and moved on.
Press 5*5 70,90,105,125,140
Row 5*5 105,130,160,185,210
GHDBE 1*15
Leg Lifts 1*25
GHDSU 1*25
Side bends 1*15 each side
BB curls 15-12-10-8 45,55,65,75
supersetted all of the core work in between the barbell curls. noticed that while the rep count is the same the volume of weight increased significantly with my rows and my presses.