Monday August 25, 2014

A.

Five sets of:

Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes
For the five sets, start at 165 lbs.  Then build over the course of the five sets, keeping all sets under 12-15 seconds.

165,185,205,225,235

Felt strong today

For shits I wanted to look at a video from about 18 months ago and compare it to today.

This is me hitting a 230lb pr 18 months ago

This one is from today at 235lbs

That's the result of some solid crossfit programming.  Evidence based fitness for sure.

B. Airdyne

8 sets of
20 sec max calories
2:40 rest
21,22,22,19,18,18,17,20

by far my best results on the airdyne.


PM

Swords squat

Week 6 day 1

Front squat

5x245
2x275
1x305
1x305

This one was a fight because my legs are still shot from this morning. Happy to hit my current pr twice with dead legs.  Pr attempt on Saturday