121125 Back Squat, Push Press & Prowler

Buy in:
5 min jump rope
5 min DROMs

Strength:
Off

Conditioning:
4 rounds for time of:
5 Back Squats @ 250/165# (195#)
10 KB Push Press @ 24/16kg (1 KB each hand) (35# DBs)
150′ Prowler Shuttle Push @ 165/125# (Tire push/pull 75'/75')
Time: 8:33

120406 Tough Mudder S&C

Buy in:
3 x 200m run
5 min DROMs

Strength:
Bench Press
#95 x 5
#115 x 5
#135 x 5
#155 x 5
#185 x 4

Metcon:
100m Tire drag
15 #30DB Travelling Lunges
15 #30DB Shoulder Press
100m Tire drag
12 #30DB Travelling Lunges
12 #30DB Shoulder Press
100m Tire drag
9 #30DB Travelling Lunges
9 #30DB Shoulder Press
100m Tire drag
Time: 9:30

Cash out:
Pull-Ups 6-5-4-3-2-1
Weighted (#20) Bar Dips 4 x 6

Proximal hamstrings smoked from the lunges. Need to do these more often.

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