Monday, 16 May 2016


A. Deadlift
5 X 3
Same load across all sets.
Between sets accrue the following:
Adv – 40 Strict Pull Ups
Int – 40 Band Pull Ups
Beg – 30 Tempo Ring Rows @ 333
Result: 100kg and banded pull ups

B. 15min AMRAP of:
Deadlift 80/60kg
Bar Facing Burpees
Kettle Bell Swings 24/16kg
Result: 1 round and 2 burpees @ 60kg DL / 23kg Swings and (Russian swings)

I went in with sore hammies, and left with sore hands and even sorer hammies. It was my back (possibly because I have no glutes) that was failing though, by the end of the 15min metcon I was doing a lot of staring at the bar and trying to imagine my back as a rigid object, standing up, then realising I needed to improve the form of my back and thus returning to staring at the bar and trying to get my back rigid.


D: 19.1km
A: 176m

PMPW: 89kg

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