Back Squat 1 x 5 (5 sets of 1)
Then:
Deadlift 1 x 15 (1 set of 15)
Finish up with, 3 rounds for time of:
50 m sprint
20 push ball @ 10% Bodyweight
30 sit-ups
I hope the annotation of sets and reps clears things up. (If it is a single set of high reps it should be pretty obvious, I hope)
Whats a push ball?
From Catalyst Athletics:
Holding a medicine ball at shoulder height. Use a quick bend and return drive of the legs to initiate a launch of the ball. Follow through with arm extension, pushing the ball up to a target. Catch the ball following its bounce off the target, return to shoulder height, and repeat. Typical target height is 10 feet. The movement of the body should mimic the push press–the only considerable difference being the position of the implement and its release at the top.
55,60,65,70, 72.5 (failed) rehab going well. wod 5:46 but the run was a bit short.
Back Squat:
123.4 – 132.4 – 141.6 – 146.2 Fail -143.8
Dead Lift 100kg
Met Con 20# @ 10′
6:21
Back Squat: 60, 80, 100, 109, 118kg(half way then just made it full squat on the second attempt)
Deadlift 100kg
Metcon 6:23
Back Squat
80, 90, 95, 100, 100, 100 kg
Neck no good.
DL. 100kg
MC. 5,29