03/06 WOD

Strength WOD
Overhead Squat 2, 2, 2, 2, 2, 2, 2, 2

Daily WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 65%-75% of 1 RM

What is this you say? Two WODs? Well, I've decided I'm going to follow the CrossFit Football programming. I want to get stronger as I think that will help me with a lot of things. I've read some good stuff about the CFFB programming and I've thought about doing it before. So why not now? Well, other than explosive movements (sprints, lateral jumps) could be a bit dicey with this achilles. But I'll still monitor it closely and not get too crazy.

Love overhead squats and my 1 rep PR is 196#. Knew I wouldn't get anywhere close to that but still like it. Actually pleased with what I did:

135 - 155 - 165 - 170 - 172.5(F) - 172.5(1) - 172.5(1) - 175

So not bad considering I haven't done any heavy OHS for awhile.

Did the daily WOD at 115# cleans - probably should've gone 135# but was a bit nervous going that heavy. Lot of volume, 115# maybe was the right number.

16:43

Strict pullups were brutal. Again, tons of volume. Especially after doing power cleans.

Warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1 (OHS@45#, ring dips); OHS - 8@95#, 5@115#
C/D: Rumble Roller, massage chair, achilles stuff