Morning
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5/3/1 C1 de-load week
Buy in:
5min jump rope
2 rounds of:
10 45# OHS
10 45# Good Mornings
RRPuP Step 7:
4-4-2-2-2
Strength:
Back Squat 5-5-5 (40%-50%-60%)
105 | 130 | 160
Shoulder Press 5-5-5 (40%-50%-60%)
60 | 70 | 85
Cash out:
3 x 10 Ab rollers
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Afternoon
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Buy in:
10min walk
10 20#DB Manmakers
WOD from 111019:
Pack
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders
Time: 9:25
Compared to 110720
Time: 17:05
Cash out:
1/2 Grace
15 135# Clean & Jerks
Time: 4:14
3 x 10 bar dips
I really enjoyed this first cycle of 5/3/1. Based on my 1RM calculations I'm improving but the weights are a little lighter than CFSB. But then again there seems to be more volume especially on the money sets. The next cycle should be interesting.
Happy with my time improvement from last time on the OHS/DU WOD. But it's more than likely due to my using a far superior rope (Ropes As Rx) and wrist wraps.
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