Day 213: 1 RM Back Squat, PR @ 275 lbs; WOD: Death by OHS and Wallballs

Tuesday; May 19, 2015 - the Wall @ Rock Jungle (WEST)

Warm-Up:

2 ROUNDS:

-  25 meter Leg Pull
-  25 meter Bear Crawl
-  10 PVC Pass throughs
-  10 Overhead Squats with PVC Pipe
-  10 Air Squats
-  10 Push Ups


SKILL:

1)   RUN 400 meter @ 50% effort with Pose Form

2)  1 RM Back Squat

*Suggested Load to build to 1 RM

  5  @ 50%
  3  @ 65%
  1  @ 75%
  1  @ 85%
  1 @ 95%
  1 @ 101%


WOD:    DEATH BY

HEALTH:

-  Overhead Squats (M: 75 lbs / W: 45 lb)
-  Wallballs (M: 20 lb / W: 14 lbs )

FITNESS:

-  Overhead Squats (M:95 lbs / W: 65 lb)
-  Wallballs (M: 20 lb / W: 14 lb)

Today Coach:  Jodaye

My Thoughts:
Wrapping up my time here as I prepared to purse other training.   It was nice to finally overcome my sticky point on the Back Squat.  Specifically hitting my 1 RM Back Squat.    I managed to increase my weight by 10 lbs, hitting my new PR of 275 lbs.

WOD results;

Remember to stay consistent in your training and tackle one WOD at a time!!