Find 1 RM Box Jump
6 x 60 yards Sprints
*Rest 60 seconds between sprints
Post highest jump & fastest times
Okay, had us do the DWOD first. My sciatic nerve was flaring up big time. Did not feel very comfortable. No explosion. The box jump turned into a near disaster, as I ate it trying 48.5". This was a height I had done before with relative ease (best height is 53" flat footed, 56" one stepping it). So that was a bit disappointing.
The sprints I decided I would just take it easy. That helped loosen things up a bit, so I ran faster and ended up doing fairly well considering. Slight uphill on our street.
Warmup sprints: 11:09 - 9:13 - 8:30
Real sprints: missed the timer on the first one - 7:33 - 7:33 - 7:31 - 7:58 - 7:63
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Well the squat weight was 275#, but as noted above, wasn't feeling it. As a matter of fact couldn't even finish my warmup as I failed at one rep @255#. Sciatic nerve sucked the life out of me. Skipped the squats. I was trying too to improve my form after watching the squat series, "So You Think You Can Squat". Probably didn't help either.
Was pretty demoralized after a bad night, but figured I could save it by doing the bench press. I was able to complete the WOD @195#. Felt heavy but everything did tonight. Glad I made it through this at least. Decided to do some 1RM testing for the C/D. 215#x1, 235#x1. Not bad. Short of my 240 1RM PR but considering how things went tonight, I'll take it!
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 10
slow reverse hypers, GHD stuff x10 reps, ring dips)
Squat warmup: box squats - 5@45#. 5@95#, 5@135#, 3@185#, 2@235#, 1@255#(F)
Bench press warmup: 5@135#, 3@155#, 2@175#, 1@185#