Saturday, November 24, 2012

Third Times a Charm

I have been done these Rear foot elevated Split Squats and today I finally did them correctly.  I managed to the get the knee down, no pauses, the right timing on ups and downs and used two dumbells. Minor Victory.



A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  4-6 x 5 
 
Round 1 - 6 reps with 2 30lb dbs
Round 2 - 6 reps with 2 40lb dbs 
Round 3 - 6 reps with 2 40lb dbs 
Round 4 - 6 reps with 2 40lb dbs
Round 5 - 6 reps with 2 40lb dbs
 
Legs were really wobbly after this one. Needed some time to recover before I did the WOD
 
40 Sec THR @115lbs
40 sec AD 
rest 3:00 
x 3 
- All out efforts 
 
Round 1 - 14 Thrusters  and 15 cals
Round 2 - 15 Thrusters  and 12 cals
Round 3 - 14 Thrusters and 12 cals


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