Tuesday, January 10, 2012

120110 Nate

CFSB C4 w1d1. Reset

Buy in:
5min jump rope
hip mob
3 rounds of:
#45 OHS x 10
10 bar dips

RRPuP Step 13:
7-6-5-4-4

Strength:
Back Squat 3-3-3
warm
135 x 7, 185 x 5
work
205-225-240

Metcon:
Nate (scaled)
AMRAP in 10min of:
2 seated muscle-ups
8 bridged push-ups
8 #70 DB swings
Score: 6 rounds + 1 MU

Skill:
Power Snatch
95 x 3, 105 x 3, 115 x 3
Snatch Pulls
205 x 3 x 3

Form was a bit sketchy last week so I'm resetting everything based on 65% and 75% of my 1RM. Form was definitely better today. Depth of squats was very good.

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