Front Squat / Deadlift – Thursday, January 3, 2013
Front Squat 4×4 @80%
Then:
Deadlift: Warm up well then perform 2 heavy sets of 5 with perfect form. Reset after every rep.
Front Squat 4×4 @80%
Then:
Deadlift: Warm up well then perform 2 heavy sets of 5 with perfect form. Reset after every rep.
Strict Push Press 4×4 @ 115#
Weighted Sit-Ups 4×10 @ 25#
front squat 4X4 85#
DL 2×5 135#
FS 4×4 @115#
DL 2×5 @145 then 165#
FS: 205
DL: 275
front squat 4X4 @ 220#
Dead Lift 5X2 @315#
Back is feeling much better but still not 100%
FS: 205#
DL: 315#, 335# PR
Guess we decided to ditch the complex. Happy to get some heavy DL reps in though. 335 is either a new 5-rep PR or tying it, can’t remember. Either way, this felt good today.
Also, after the wod I gave the Dip Ladder a whirl. Ring Dips: 6 +5. I think I can do more when I’m fresh….
145 Front squat… skipped DL, not feeling so hot today
95 # front squat. My actual 80% would have been 104, but this felt really heavy.
135# deadlift
FS: 225#
DL: 315#
Damn…knew that looked like a lot of weight; now I see it was. Nice work today.
FS: 185#
DL: 205#