Fitness - Back Squat & WOD - 4/05

My upper back and legs are still sore from "Karabel" on Saturday. I'm for sure ready to take it easy this week and focus on strength work. I've got no two-a-days this week having just gotten beat down by three/week in the past two weeks. I'm taking it light-ish (no weight vest with WOD's) this week before hitting another heavy cycle. Also, I've been going heavier than the Rx with every WOD so far so I plan on doing the WOD's this week but staying at the Rx and cruising through them.

Focus: Back squat, 5x5
1x5 - 110 Kg (242.5#)
1x5 - 135 Kg (297.6#)
1x5 - 150 Kg (330.7#)
1x5 - 160 Kg (352.7#)
1x5 - 165 Kg (363.7#)

This felt pretty heavy, it took a few heavy warm up sets to wake my legs up. Pretty stoked on this effort though.

WOD: 3 separate timed intervals of
50 wall balls - 20#/10'
2 minutes rest

Score/Time: R1-1:22, R2-1:26, R3-1:25
Calories burned (including focus & WOD): 621

After Saturday's "Karabel" workout, more wall balls was the last thing I wanted to see. But it actually wasn't that bad. I got all three sets unbroken without too much trouble.

Dave was quick to throw the weight vest on me but I had to remind him that we had a "taking it easy. . . ish" (his words) week planned.