Front Squat: 3RM effort
100 C2B PU: Sets of 5 for time
5 rounds for time:
5 deadlift 315#
10 burpees
1a) 5X3 Pendlay Rows – heavy, rest 45 sec.
1b) 5X3 Split Press – heavy, rest 45 sec.
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FS: 315# - shoulder started to hurt. tough set, shut it down.
C2B: Did sets of 5 until 50 then worked variations for another 30. Hands were already hamburger for the workout a few days ago. Stopped there.
Metcon: 3:57 - could have been a little faster but happy with outcome. DL got heavy.
1a) 200# - VERY LIGHT, just used this to polish off back and work technique
1b) 155# - weight was uncomfortably heavy but solid
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