WOW: (Workout of the week)
Find your 1 Rep Max Back Squat
WOD:
10 Round for time of:
- 3 Muscle Ups
- 3 Clean and Jerk’s at 135#’s
If you can not complete a Muscle Up, please sub with 1 Pull Up and 1 Ring dip (your sub) per Muscle up.
RESULTS:
295#
11:44 @ 115# w/ MU subs (maybe 11 rounds)
Ok, so I’m happy with the back squat as 295# was my PR last time…. but pissed that I didn’t add even just 5 more pounds, or even 10 … grrrrr. Ran out of time. Since I still feel like I’m just getting back into stuff, I didn’t think I would even hit my old PR so I started way way way to light. I think I might try to hit these up again later in the week to see if I can get of 300#. But hey, I got a picture on the site:
The metcon, I actually felt like this was good one for me. I went with a little lighter weight since I usually tend to overestimate my ability for these things and not scale correctly resulting in a taking a really really long time. I did use the muscle up subs, as I’ve yet actually attempt a muscle up. I did do the ring dips without any bands, however, by the end they were not so hot and don’t think I got full extensions on a few :-(
I also think I might have done 11 rounds… as I thought I was on round 9, but Lee (who was at the same pace) said we where only on 8. So I went with that… better to do too much than skip out on some ;-)