Search This Blog

Friday, December 12, 2008

Front Squat and KB Swing/Burpee/Situp 12-11-08

Front Squat

135 x 5
150 x 5
165 x 5 (PR)


Back Squat 

185 x 15 (PR)


5 RFT:

10 Kettlebell Swings - 1.5 Pood (53lb)
9 Burpees
8 Ab Mat Situps

7:26 (PR by 23 sec)

All KB Swings and situps were unbroken.  1st round of burpees were unbroken.  2nd 3rd and 4th round burpees were 3-3-3 and 5th round of burpees was 6-4.  Definitely have more left in me in front squats.  But on back squats I don't know, just felt heavy for some reason.  Was planning on a set of 20, but from the beginning just felt like I was getting slapped around.  So had a character fault and dropped it at 15. Still a PR though so it works out.  A day of PR's in fact.  Thats always fun.  


TexasPatrick said...

Nice PRs man. I especially liked the 15x 185. Is is me or is that stuff HARD? But I think one of the most beneficial things I've done. I think the CFSB high rep squats and deads are probably some of the most important pieces in the metcon puzzle. But that's just a guess.

JAK said...

Yeah they are super tough. There is not much else that is hard like them. They just kinda steamroll ya. I did 180 for 21 on 8-27-08, I've PR'd so much since then in the Squat that I figured doing 185 for 20 would be pretty easy. I was quite wrong. Maybe the front squats had something to do with it, but it shouldn't have messed with them that much. I guess sets of 5 hasn't transferred over as much as I thought it would have to the sets of 20.