Friday, September 7, 2012


“White Out with a Row”

For time:
1000 Meter row
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
30 Box jumps (Men 30” box, Women 24” box)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
1000 Meter row

My time: 16:36, scaled box to 20", all else as Rx (about a 6min PR)

I love Kettlebells, so I was glad to see this.  I was just super glad it wasn't 55# for women.  Usually it's 35 and that seems pretty easy to me most times.  Wish I could've done them unbroken today but I didn't.  My box jumps are getting better/faster, but still need improvement.

Strength today was Back Squats:

warm up sets:  5-3-2 @ 85-105-135
work sets:  3-3-3 @ 155-170-180

These felt really solid today, and I honestly could've gone heavier.  But the instructions were 90% of 1RM, so that's what I did.  I believe I need to find a new 1RM one of these days.  Anyway, I love back squats, and this was a good way to end the week.

Tomorrow I hope to get out for either a run or a bike ride.  We shall see!

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