CF log 13/07/16 (Wed)

Midweek already. Time passes rather quickly when I’m unemployed :/

Anyway, we did a different warm-up today which was to run up the stairs of the building; 8 storeys high >< I remember the last time we did this (or at least I did) was in the old place that was only 4 storeys high haha.

Strength/skill

Every 2:00 for 12:00 front squats (7 sets) –
5-5-4-4-3-3-1
[60.8kg, 64.9kg, 69.9kg, 74kg (inc. weight as no. of reps change)]

I was actually quite satisifed with my squats! :) Some reps were a struggle but still not thaaat bad. I hope my Smolov is working haha.

5 sets –
1 hang squat clean + 1 push press
+ 1 hang squat clean + 2 push jerk
+ 1 hang squat clean + 3 split jerk
[33.6kg, 37.7kg, 3x 42.7kg]

This is one long complex. Tbh, everything was pretty ok except for my arms; especially when I got to the last clean and split jerks. Starts to get really mental ><

WOD

10:00 AMRAP –
40 DB snatches (20L,20R) [(15kg)]
10-cal assault bike
– Then, immediately without rest –
20-cal assault bike
20 burpee box jumps

For the amrap, completed 2 rounds + 6-cal of assault bike (I started with assault bike). I really hate the bike cos the cals move so slowly on it D:

No smolov today cos there were front squats in the earlier part of class already! And anyway my partner was sick and didn’t go for class, so no smolov company haha.

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