110920 Lynne

CFSB C3 w6d1

1RM test day

Buy in:
5 min on stationary bike
3 rounds of:
10 burpees
20 sit-ups
10 bar dips

Strength:
Back squat 5-3-3-1-1-1-1
45(10)-135(8)-155-175-195-225-255-275-300(PR!)

WOD:
“Lynne”
Five rounds for max reps of:
Body weight bench press (scaled to 90%/185#)
Pull-ups (blue band assisted)

Post reps for both exercises in all rounds.

Compare to 110415.

Score: 8/16-8/17-7/20-7/23-7/24 @185# and blue band

110415: 1/5-1/5-2/5-2/6-0/5 @195# and no band

Cash out:
Power clean 3 x 5
95-135-155

Stoked to get 300#! It was a long-term goal and I finally got it. It took 2 attempts to get there as the first failed. Lost my concentration out of the hole and stalled. Luckily I was in the cage w/ safety pins today. 2nd attempt was still very hard but I pushed through it. Was a little lightheaded at the end.

As for Lynne, had to scale the BP as I would have been looking at sets of 1. Still scaling the pull-ups so I can get some good work in. The first 2 sets were dead hangs and the rest of the sets were kipped (badly). Started to get into a groove which is probably why the reps went up as opposed to going down. Very rarely do I ever go to failure on the pull-ups so part of it may have been a mental thing.