Today’s Workout:

Back Squat
5 Reps 65% WM
5 Reps 75% WM
5+ (max reps) 85% WM

Working Max (WM)= 90% 1RM

Then

For Time:
10-9-8-7-6-5-4-3-2-1
Wallball Shots 20/14
Kettlebell Swings 1.5/1 Pood

Written records of your workouts are essential tools in your training. They give your training direction by helping you realize which skills you are strong in and which need more work. Journals show you a record of your hard work and give you evidence of your increased fitness. When we lift weights or scale workouts workout logs let us know what you have done before so your coaches can help you choose appropriate, yet challenging weights, skills, and volume. They can also help your attendance. No one likes to look at an empty journal that should be filled with WODs. It is not only important to write your workouts down, but to have your journal with you when you come to the gym.

I don’t care how you do it, but if you are looking for a well organized workout log solution I have teamed up with Metcon5 to create our gym custom journals. You can purchase one here. I highly recommend purchasing one at your earliest convenience. If you want to check one out before you buy I have a sample on my desk in the gym.