22 apr 08
no if
wod at 1700. kind of went overboard today.
wu  800m jog, jump rope, and DROM
trying leo's sn and c&j 2x/wk program. definitely liked it today. we'll see if i can stick with it!
(open at ~70% 1 RM)
sn  80# x 1 x 5; 83.5# x 1 x 5; 87# x 1 x 5  on the minute
rest 5 min
c&j  101# x 1 x5; 105# x 1 x 5; 108.5# x 1 x 5  on the minute
(upping 1.5k between sets and will up 1.5k to open next session)
then wanted to test strict press
45# x 10, 75# x 5, 85# x 1, 90# x 1, 95# x 1 (pr), 100# x 1 (pr), 105# x 1 (pr); 110# x 1 (20# pr)
failed 1st attempt at 112# and didn't try again
then
25# weighted vest deadhang pullups  5 x 1 alternating w/
25# weighted vest ring dips  5 x 1
and finally,
3 rnds:
400 m run
20  30  40 sledgehammer swings (10# sledge, total reps)
10.16
