Since I took two days off from pull ups, I max tested my pull ups. I ended up at 3.5, so I decided to start the 3RM program unassisted. It’s basically the same format as the 5RM, but one less set and fewer reps, obviously.
3RM Russian Pull Up Program
Day 1: 3, 2, 1, 1
Today was my one year anniversary WOD at Fortius. Technically, my one year was 8 days ago, but to work into our gym’s programming, my WOD was today. I am so thankful that I found Fortius. It was definitely one of the best decisions I’ve ever made. It has made me grow in so many more ways than I ever anticipated, more than just physically.
Here’s my athlete interview: August P.
Deadlift Technique Review
Front Squat – 95%
[50/3 60/3 70/2 80/2 85/1 90/1 95/1]
[95#/3 110#/3 125#/2 140#/2 155#/1 165#/1 175#/1]
I matched my pre-surgery max today! Less than a month ago (8/10/2014), I max tested my front squat and could only manage 160. I’m very happy with today’s weight, even if it wasn’t a PR. Next time!
WOD:(Start by 40 Min into hour)
- 4 Rounds for Time, Including Rest -
8 Box Jumps
12 KB Swings
Rest 3 Minutes
O/R: (3 rounds only) 65/44#, Step Ups, Light KB, Box Pushups
Beg: 135/88#, 20/16″, Light KB
Int: 225/145#, 24/20″, 53/35#
Adv: 315/205#, 36/28″, 70/53#, Deficit Pushups (45/25# Plate), V-Ups
Score - 21:40 (Int 205#, 20”)
I wanted to do straight intermediate, but there were a ton of people at the gym today, so I just worked with the plates I could scrounge together. 205# isn’t exactly light anyway since my old max was 255#. I also chickened out on the 24” box jumps. I can jump high enough to do them, but today, I couldn’t get my head into it, so I took it down to 20”. I remember when 53# KB Swings were really hard for me. I could only do 1-2 at a time. Today, I was able to do the first 3 sets of 12 unbroken. The last set, I did 4 and 8. I’m really happy with my progress. Some days, I think I’m not making progress at all, but when I look at where I started, I’ve come so far. Overall, I liked this WOD a lot. It was made up of my favorite movements, but it was still pretty tough. I’m definitely spent after that workout, but I’m glad that I pushed myself to the almost intermediate level. I should definitely be there by my two year mark.
I’m in front, one from the right.
I was overwhelmed with how many people showed up today. I love the community at Fortius.