Armored Defense

Tuesday, 8.10.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC work, & Stretching

Strength/Skill:
-Squat Clean- 1x5 @45, 3x1 @135, 3x1 @165, Every Minute on the Minute for 10:00: 1x Squat Clean @185
-Pistols- 3x3 (each leg)

Conditioning: "Armored Defense" w/ 30# Body Armor
Deadlift @315# - 2, 4, 6, 8, 10
In between DL sets, do 1rd. of-
3x C2B Pullup
6x Games Pushup (hand release)
9x Squat Jump

Time - 11:29

I just started Deadlifting again a little over a month ago after having to give that & squatting up for quite a while to get my back fixed. The DL rehab has been going pretty well, but I am obviously not back to 100%. I could potentially DESTROY this workout, judging by the fact that I went into the last set of Deads @6:00, and finished @11:29... Fucking Pathetic. I guess it's good that I could even do this WOD, because a couple months ago, even pulling singles @250# were out of the question. Once I get my pulling capacity back up to multiple reps @400+ lbs., I'll give this a thorough thrashing. I'm really fucking pissed off about this, I was on par to Crush this WOD, but had to pull singles at the end to save the back.