CF log 22/01/15 (Fri)

Strength day.

Teams of 3 –
Assault bike
200m run
Rest
*Person on assault bike cycles till runner finishes 200m before all 3 people move to next station

15:00 EMOM back squat –
1st 5:00 5 reps [55.8kg, 4x 64.9kg]
2nd 5:00 3 reps [74kg]
3rd 5:00 1 rep [2x 79kg, 3x 84kg]

6-5-4-3-2-1
Deadlift [69.4kg, 74.4kg, 79.4kg, 84.4kg, 88kg, 93kg]
Bench press [33.6kg, 37.7kg, 40.2kg, 42.7kg, 45.2kg (last assist), 46.8kg (assist)]

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