2/13/08

Decided to test my max back squat today in preparation for the Russian Squat Assault. My programming for the foreseeable future is Blackbox CrossFit, meaning the 3 on 1 off CrossFit mini-cycle, with one day of every three blocked out for heavy lifting. I will start with the RSA on day one of every three, and add in 3 sets of 5 weighted pull-ups, dips and sit-ups as well as some grip work to wrap things up. The other days will just be the CrossFit WOD plus a set of 5 deads and 5 OHS as part of the warm-up.

Warm-up:
CFWU plus worked up to one set of 5 deads at 293 and one set of 5 OHS at 115

Back squat:
5-3-1-1-1
135-185-225-245-265

"Randy"
75 pound Power snatch, 75 reps for time.

I scaled this up to 89 pounds and completed it in 9:56