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Thursday, February 5, 2009

Front Squat and KB Swing/Sandbag Clean/Tire Jump 2-5-09

Front Squat

155 x 5
170 x 5
185 x 5 (PR +10lbs)

Could have gone heavier, but followed Jeff's advice by taking the PR and walking away.  I'll PR next week, the week after and the week after that.  I agree that you are able to make greater PR's in the long run with this method of lifting within the program and really pushing hard for a single rep max at the end of week 6.

5 Rounds for time:

5 Kettlebell Swings 88lb (2.5 Pood)
5 Sandbag clean, shoulder, and slam onto ground 90lb
10 Tire Jumps 35"


What a brute!  First time I had the pleasure of using my 2.5 pood KB in a metcon.  That is a beast to swing 'american/crossfit' style and get it overhead!  Its definitely getting put into more programming.  First 4 rounds of KB swings were unbroken, last was 2-2-1.  Sandbag cleans were done as singles and reset grip everytime.  Tore my outer sandbag (a generic duffel bag) in the second round. Apparently it didn't enjoy getting slammed into the ground. Will popped the pad off the KB when dropping it. A day of destruction which just goes to show the stuff is getting some good use in.

Cash Out:
10x3 of:
3 second Ring L-sit and 3 Ring push-ups going as deep as possible.  2 of the rounds were done with 40lb weight vest.

1 comment:

Dan said...

Hey, killer WOD again buddy.

Although, I forgot my time - can you send it my way? Thanks.