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Sunday, September 21, 2008

OHS,KB Swings, Dips/Single Leg Squats/Musclesups 9-21-08

15 - 12 - 9

Overhead Squats 75lbs
Kettlebell Swings 44lbs
Bar Dips


The dips were by far the hardest part. First set no problem. The second and third set were very broken and slow. The triceps were just shot. Gotta continue to work on this weakness. A friend Matt came over to workout. He's never done Crossfit before and after introducing him to OHS, I realized it was asking too much to have him do them as part of his workout. So he did the above workout with 95lb back squats instead in 4:52. He really smoked it and I was impressed with how good of shape he is in. Being a wrestler and swimmer and lifting on his own has certainly helped. Then we did:

Single Leg Squats

95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

My back is still feeling a little suspect, so instead of doing low back squats, I did some single leg squats which stress the back a little less. It was good to do some form of the squat. Its been far too long.

30 Muscleups


Not really for time, just alternated single reps with Matt. But I did time it out of curiosity, so why not post the time, right? About 15-20 were full locked and turned out at the bottom, the rest were with bent elbows at the bottom.


Dan said...

I hate you for you muscle ups!

JAK said...

Much obliged!