CF log 16/08/15 (Sun)

Been a while since I’ve had such achy quads from squats (yesterday). Still went for WOD today, cos what’s a little ache right? Haha.

Warm-up

3 rounds –
15 wall balls within 1 min, rest remainder of minute
1-min plank hold

Strength/skill

Back squats (same reps scheme as yesterday)
1 x 5 @ 55% [51.3kg]
1 x 5 @ 65% [60.4kg]
1 x 5 @ 75% [69.4kg]
1 x 3 @ 80% [78.5kg]
1 x 3 @ 85% [83.5kg] – PR!!! :D previously was only 1 rep at 79.3kg

WOD

“Fat Elizabeth”
15-12-9
Power clean (120#) [51.3kg~114#]
Weighted ring dips (15#) [did first 12 negative ring dips, but took too long so did banded with thin orange band for the rest]

Time cap 22:00. Finish 19:27.

Dang. I thought I did it at rx, cos I thought the rx was 50kg….. idk why D: Oh well, at least it’s pretty close I guess! Spent a lot of time doing negative ring dips cos it was hold 3 sec at each position – top, coming down, bottom, before getting off the rings; so like 9 sec per rep. Which was why I decided to just do banded and maybe do the negatives next time haha.

Extras

50 GHDs

Cos I already did 100 yesterday and my abs were already aching slightly. Haha.

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