Buy-in: 1 round CFWU
WOD: Squat/Bench Press/Deadlift
Squats 3 x 5
Warm-up sets:
- 1 x 8 x 45
- 1 x 5 x 65
- 1 x 5 x 75
Work sets: 3 x 5 x 95
Bench Press 3 x 5
Warm-up sets:
- 1 x 5 x 45
- 1 x 5 x 55
- 1 x 5 x 65
Work sets: 3 x 5 x 75
Deadlift 1 x 5
Warm-up sets:
- 1 x 5 x 45 RDL
- 1 x 5 x 65 RDL
- 1 x 5 x 95
- 1 x 5 x 115
Work set: 1 x 5 x 125
Yes, I know I can lift more - the bench presses were only lifts that were remotely challenging from a weight standpoint. But I've become a bit of a wimp. The last time I lifted, I had such a crippling case of DOMS that I could hardly walk. It was bad enough that it actually affected my ability to do my job. So I am going to try to slowly build back into the heavier weights.
Cash out:
TGU - 5 each side with a 10# KB
10 x KB situps (2 5# KBs)
20 4-count flutter kicks
2 x free-standing handstands (~10 s each)
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