Today (Wednesday) was a weight lifting day.
Warm up with 500 m row, a few ring dips (for the muscle ups), and 2 set of 45 lbs. back squat 5 times.
Back Squat Set (depth was at least 3 in below parallel) looked like:
95 x 3
115 x 3
125 x 3
135 x 3
135 x 2
135 x 3
Pull Ups (Dead hang with pull-up grip not chin up grip.)
5,5,5,5,5
Yahoo. First time doing sets with that grip. I usually do them with the chin up grip.
Since I doubled up the day before for my endurance training I just did this today. Tomorrow I will do an endurance workout in the AM and a CrossFit workout in the PM.
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