The Workout
Friday 150410
Strength
Front Squat 5-3-3-2-2-2
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Conditioning
Notes: perform 100 DU and then 25 pullups; 80 DU and then 20 pullups, etc.
100-80-60-40-20
Double Unders
25-20-15-10-5
Pullups
For time.
There is a 12 minute time cap on this workout.
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Accessory
Superset
3×5 Clean Grip RDLs, very heavy
3×25 Weighted AbMat Situps, holding a plate/KB/DB to the chest
Movements: Deadlift - Romanian (RDL), Double Unders, Front Squat, Pull-up, Sit-up, Sit-up (Weighted)
My Result
Front Squat:
163×5
173×3, 173×3
183×2, 183×2, 183×2
MetCon: got 25DU into the round of 60 at the 12 min cap. Went on to finish the work after the cap, although not as continuous work (did a little around the superset accessory work).
RDLs: up to 145
Sit-ups : w/25#
Was grumpy about being rushed to start the metcon and grumpy about the quality of work I did.
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