Cycle 1, Week 5 - Back Squat

Buy In (aka warm up)

Row 1000m for time then 15 GHD sit ups and 15 Hip extensions

Row 3:27.1

Back Squat
10x45lb
5x89lb
5x133lb
5x177lb
2x5x221lb

Got vid - have some thoughts and will throw it out to y’all once I have a chance to cook up the vid and make sense of my musings

Hang Power Clean

5x133lb
3x177lb
199lb
221lb (PB)
FFx243lb
Fx232lb

“Nasty Girls”
14:11 w/ 139lb

almost like intervals of squats and HPC with rests during the muscle ups. Not all bad as for the first time I’m actually conscious of what I’m doing and have made some tweaks that seem to be working. Normally muscle ups are a rare and mystical beast at anything over 200lb. I’m 205 or so at the moment so that’s a pleasant surprise. This WOD will be a great benchmark for some changes I am making at the moment.