Tuesday, November 15, 2011

111511 The Couplet

5/3/1 C2 w3d1

Buy in:

5min jump rope
Burgener warm-up

RRPuP Step 9:
5 | 4 | 3 | 3 | 3

Strength:
Back Squat 5-3-1+
warm
110-135-165
work
205-230-260(4)

WOD from 110711:
The Couplet
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target) <--No med ball today. Subbed 10# DB thrusters 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) <--Scaled to 65# Time: 23:40

Compared to 112707:
12# ball
65# snatch
21:47

A little slower, but a little heavier on the WOD. I consider it a wash. A little disappointed with my squats today. I thought I could have gotten 5 on the money set. While the 5/3/1 program is easier to follow the gains are harder to track than CFSB. With CFSB I knew every session what I needed to do to PR. With 5/3/1 there are some calculations that have to be made prior to the lifting session in order to know where the PR is. Need to be more diligent in my planning.

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