Saturday, June 30, 2012

Front Squat & Pullups

In the gym nice and early with Susie Diesel.
Mobility and 100 Double Unders
A) Front Squat 12-8-6-4-2 @30x2- rest 3min 
 Warm Up - 45lb 10 reps, 145 12 reps

165lbs (12)
185lbs (8)
205lbs (6)
225lbs (4)
245lbs (2)
Wasn't sure where to start as I haven't done a 1 rep max front squat since last fall.  I think I can go heavier across the board.   

B) 10, 9, 8, .....1 Unbroken Pullups for time 
I screwed this one up and read regular pull-ups vs Chest to Bar which I was suppose to do, when I was reading it on my iphone.   Not happy about the results of this. I wasnt sure whether I needed to come off the bar after every rep count either  If I do it again I will shoot for 55 straight.    
 Time - 2:02

C) DB external rotations - 8-10 reps x 3 sets - 60s rest between arms

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