14 July

Training (1130a)


Strength
A1. Pause Front Squats; 4x3, heaviest possible, rest 60 seconds
*285/305/315/335(PR)
A2. Bench; 4x3, heaviest possible, rest 120 seconds
*275/300/310/320(PR)


VIDEO
https://vimeo.com/45844690


*These felt really good. Haven't benched in about 6-8 weeks and it is always nice to hit it once in a while. Old Front Squat PR without a pause was 325 about 4 months ago. 


Skill
150m Row, ALL OUT
5 C2B
10 OHS (95)
15 HR Pushups
Rest 3m, x3
*Wanted to see how this felt as the "Raid" comp is coming up in about 2 weeks and can't have someone outside of Vitality come in and beat me and the boys. Brock should do really well and one of us should be able to take the podium with this comp. 


WOD
3 RFT
8 Stone 2 Shoulder (150#)
100' Stone Carry (50' out and back)
7 Parralette HSPU (7" deficit)
*14:50
*This crushed me, HSPU were tough for me. Kipped every one of them. Stones were also harder than I expected.