Monday 10.31.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Barbell Hip Thrusts @145
- 5 V-Ups

SWOD:
High Bar Back Squats (Training Max:  405)
- Warm Ups:  45x6, 135x4, 225x2
- Work Sets:  240x4, 275x5, 315x7

Bench Press (Training Max:  335)
- Warm Ups:  45x6, 135x4, 225x2
- Work Sets:  220x5, 255x5, 285x9

Metcon:
AMRAP in 10:00 of:
- 5 Thrusters @140
- 15 Abmat Sit Ups
- 25 Double Unders
Score:  5 rounds+5 thrusters and 15 sit ups.

Today was the first day playing with the Wendler 5-3-1 rep scheme.  I hesitate to say I am doing the 5-3-1 program, because I am not actually doing it the way it was written.  But I am following the rep scheme to see what kind of effect the lowered volume of strength work and fewer maximal effort attempts have on my overall strength and recovery ability.  The SWOD took about half the time it normally does, so that's a huge improvement already.  For the metcon, I'm still trying to stay at 10:00 or less to keep my intensity up and recover better, which is good since I had no day off this weekend with the olympic lifting cert I was at.