Saturday, April 3, 2010

FIGHTING GIANTS - Insular Gym

Work
a.k.a THE THREE KINGS - from insular gym

5 x

175lb ground to overhead x 3
250lb back squat x 2
300lb deadlift x 1

for total time

scale up or down to 85% of 1rm per movement

1 comment:

  1. Trickle, 200, MOD (approx 85% 1RM Max)
    GTO - 175
    Back Squat - 205
    DL - 315
    10:51
    Warmed up and did some back squats reps @ 225, but during the first set of the WOD I went down and never came back up. I had to drop the weight to 135 to get the bar back up and reloaded with 205. I was able to do the 205 with very little problems. I should have either tried the 225 again or gone with 215. Eiher way, the workout was good and I will be doing more back squats for a few weeks to increase my ability in that movement. The 175 GTO was probably a little light of 85% of my max, but I have not maxed that lift in a while and just did 55 of them at 155 yesterday so I thought 175 was a pretty good place to be. My deadlift max is 385, but form at 385 was shit. My last known good deadlift was 355, so I split the difference and based the 85% off of 370.

    ReplyDelete