111004 Tire WOD 1

5/3/1 c1 w1d1

Buy in:
dynamic stretching then
2 rounds of:
10 squats
20 push-ups
20 sit-ups

Strength:
Back squat 5-5-5+
1RM loading ≈ 65% | 75% | 85%
165 | 195 | 220(6)

Accessory:
Front Squat 1RM 60%(125) x 15 x 3

WOD:
Tire WOD 1
for time:
100m tire push
100m squatting power row
100m tire push
25m home run (right side)
25m home run (left side)
50m tire push

Load: 85#
Time: ≈14:00

To add some variety to my strength training I decided to take a break from CFSB and do a cycle of 5/3/1. All of the weight felt heavy today. I think it has do to with the fact that I've recently added in some longer distance runs during the week. I have to be willing to make the sacrifice as I feel like I need to get those miles in for the ToughMudder.

I was looking forward to having another go with the tire today and it was a killer. Completely smoked afterwards. I got some ideas from Chris Mason's WannaBeBig tire training article and Bucknell University's strength & conditioning coach Jerry Schreck.

Movement examples:
Tire Push
Squatting Power Row
Home Run