Front Squats 3 x 5
200, 215, 230#
Yes I barely got the last rep for the 230# and was shaking as standing up but I did stand up! Up from last week so it appears that the program is working.
Back Squats 15 => 20
190# 15
Same as the front squats, I was able to increase my weight from last week. I was trying to push to the 20 reps but as I got close to the 15 I felt my form starting to slip. While I did have to concentrate more, specifically on my happy back, when I hit 15, my body was done.
After the Back Squats I worked on air squats with the box for 10 minutes to continue my progress on not collapsing at the bottom of my squats and getting rid of the butt wink.
The WOD at the box was Arnie.
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Completed in 10 minutes:
Start of 2nd swings 12 reps
Since I am on the CFSB, I was limited to a 10 minute max WOD. I also used a 1 pood as opposed to a 2. In hindsight, I should have halved the reps because I felt like I got an uneven workout. For the swings I decided to snatch the kb up. Well I didn't think that through as I have shoulder press for tomorrow. Snatching kinda uses your shoulders!!! Pain will be the prescription tomorrow but I did it to myself.
No comments:
Post a Comment