Warm-up:
RPR, Mobility, Movement Prep
A. Build to a tough 1 in the back squat - high bar @ 40X0
WU: 135-185-225 x 3; 275x2
315-345-365-385-405-425 (+60 from 2010)
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0 (the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
85% of 405: 345 x 6 @ 40X0 (same reps at +30#)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs(warm up to get to this weight by performing a few reps before hand with increasing loads)
70# DB Split Squat AMRAP: 15 Left Leg, 15 Right Leg (15 less per leg...not sure if I stuck to the cadence in 2010 or I was just being a wiener this time around...but dang...I wouldn't think I was 15 reps worse than 10 years ago!!!)
D. Sorensen test - amsap - 1 attempt (get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)
Sorensen test AMSAP: 120 seconds (+40 seconds compared t0 2010)
E. Bonus Finisher WOD
20 -> 1 of
Russian KBS - 70#
Push-ups
Time: 13:25
Notes:
Pleased with the BS portion, confused about the Split Squats, Pleased with Sorenson...should have pushed longer...that finisher was rough on the grip!
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