Thursday, 9 June 2016


A. Back Squat
7 x 5
Same load across all sets. Between sets accrue 30 Ring Dips or 3mins in Ring support.
Result: 85kg

B. 5 RFT
350m Row
200m Run
50 Doubles
Score: 17:12 (scaled to 2x single unders)

I thought I was ticking through the back squats at a decent rate... but while taking a moment to breathe after set #4, Ricky announced we had 5 minutes left. I got straight up and under the bar, then a couple of reps in I had a brilliant idea, a set of 10. Given that I got through that ok, I'm going to suggest that i should have had more than 85kg across my traps/delts.

I enjoyed the metcon, though it would be more accurate to say it suited me more than it suited others. I worked on keeping my back upright in everything, and while I wont suggest that that was "the hardest part", because obviously physically performing for 17 minutes is the hardest part... but it (holding form) was a challenge.

D: 15.7km
A: 189m

PMPW: 88kg

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