Holy smoke (d shoulders) Batman…

7 02 2012

”Oh, take your time.. Don’t live too fast.
Troubles will come and they will pass.”

– Lynyrd Skynyrd, Simple Man –

1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
127kg/5, 126/5, 145/2, 153/3, 170/1 PB! (+9kg)
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.
15 (supinated), 6, 6, 5 (last 3 pronated)
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
93kg, 107, 113, 120 



21-15-9 of:

Deadlifts 225/150#

Notes: Regionals standards. Kipping is allowed.

Time: 6’14min

*Rest 5 minutes.

3 minute AMRAP of Double-Unders.
2 minute AMRAP of T2B.
1 minute AMRAP Row for Calories.

Notes: Each AMRAP should be completed with no rest between.

Back squat isn’t really unexpected, but still glad to get it now ”already” after the crash. Depth is pretty much spot on valid(?) and not deeper, but I know it’s only because I was ”afraid” of the weight.  Think there’s more in the tank especially considering how smashed I’ve been since Saturdays test day, with fresher piriformis I’m aiming for another 5-10kg!

Never done max strict CTB before, so some kind of PB. Front Squats felt really good.

Another no-surprise was how slow Diane went. Had done the 15’s DL after about 2 mins, but then the HSPU’s left the building. ”Maybe” cause of the 60 HSPU’s and more shoulder related stuff I did Saturday..

AMRAP in the end was quite gnarly, row sucked big time and I walked around with pumped forearms for a good 5-10 mins.

Just a few more days to Fittest in Cape Town, and even though I didn’t get to prepare as I wished for this one, I feel strong and confident I will do good.





2 responses

9 02 2012

Som sagt backsquaten inte så överraskande, stark ändå 🙂
Gillade dock frontsquaten mest, riktigt lätta och vackra att se på!

9 02 2012

Thx Buddy, FS känns sjukt lätta (relativt sett), vore ju kul om man kunde börja vända samma oxå.. 😉


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