Thursday, 5 May 2016


A. Back Squat
In 14mins work up to a heavy set of 5.
Result: 90kg

A.1 Back Squat
3 x 10 Unbroken @ 70% PartA
rest 60seconds between sets.
Result: 65kg

B. 14min AMRAP
750m Row
50 KB Swings 32/24kg
25 Handstand Push Ups/Hand Release Push Ups
Score: 1 Round & 23 KB Swings (scaled to 20kg KB, HRPU)

 I gave American KB swings a go, and with a few hours to think about it, I'm not a fan. THe risk of dropping 20kg+ on my head when I'm tired, or my grip is shot (which it is/was today) is silly. If I want a greater physiological stress... I'll grab a bigger bell or go to doubles.

Anyway, my grip strength was the limiter in the metcon today, I got those last 23 swings in as 10-10-3.


D: 20.9km

PMPW: 88kg

1 comment:

Unknown said...

There is so much unknown references and language used in your cross-fit/ gym posts I read them and wonder what ever happened to the days when you used to write poetry?

I hope your summer body is coming along well my friend? No doubt a spedo is just going to look amazing on you!