September 23, 2013
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
185 pound Overhead squat, 10 reps (I modified this to only 155 lbs)
20 GHD sit-ups
I reduced the last load to 155 lbs. I did use a belt and wraps on the last set as well. The midline was not too killed, but my left shoudler was smoked and I was doing 3,2,3,2 for the last set of 10. I did them off the rack as well.
I think I could have done 160 but probably not 165. I wish I had used bumper plates so I could have dropped the weight, rather than rack it back on my neck... I hate that feeling after a while.
First 50 reps of OHS I did: 40,10
I broke down the 100 abmat situps as regualr unanchored situps full spread out top and bottom for big ROM.. slow and steady.
Second set of 25 OHS were not too bad and I did them about: 12,10,3
I did the 25 T2B with rings and did them: 15,10,11,11,3
The last set of OHS were tough. I did a couple with 135 then went to do 155 thinking I'd go to 160 or 165, but the shoulder was fried and that was that.
Last 20 GHD were not too bad at all really.
Good WOD. I have to work on using a little heavier load on my OHS to get used to that and to stack the weight rather than overly using my shoulders in the OH position.