Not too banged up from FGB yesterday, but I guess the good sleep and great nap helped with recovery. I was really wanting to do the San Fran Crippler today.
For time:
30 BW Back Squats
Row 1k
Johnny A. advised otherwise. I was really tempted to just rest, but I know I have a few planned rested days later this week. I was really pleased with my FGB score, but now it's time to get serious about STRENGTH in the next few months. The following are my goals by Jan. 30th of 2011:
Bench Press: 225x1
Back Squat: 290x1
Standing Press: 155x1
Deadlift: 340x1
Starting a new 5/3/1 cycle from scratch. I had a loosely followed 5/3/1 cycle going, but that's just it. It was loosely followed.
Bench Press
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%
Warmup: 45lbs x 20 reps / 95lbs x 10 reps
WOD:
130lbs x 5 reps
150lbs x 5 reps
170lbs x 5 reps
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