tag:blogger.com,1999:blog-8337093580038345887.post8532899426429403313..comments2014-08-17T10:24:42.199-07:00Comments on CF Competitors: Saturday 7/12Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-8337093580038345887.post-23907152106152235762014-07-14T19:14:42.706-07:002014-07-14T19:14:42.706-07:00*I skipped Friday's workout and did this on Fr...*I skipped Friday's workout and did this on Friday<br /><br />Squats/Accessory:<br />A. Box Back Squats: 12x2 @ 60% = 95#...These felt awesome. I really love box squats!<br />B. Chinese Arches: 2x:60, 2x:90...I still just did 4x:60 with a 45# plate. I may not be positioned exactly right because my back tightens up so bad right at a min.<br /><br />3 Rounds of:<br />10 Squat clean thrusters 95# (I had to scale to 75# with my shoulder)<br />1 min max burpee c2b<br />2 min max cal row<br /><br />The squat clean thrusters were tough. Because my back was tight and shoulder hurts, I felt like I needed to go really slow to keep good form. The first round I got 8 burpee c2b & 29 cals, second round was 7 c2b + 1 burpee & 28 cals, third round was 7 c2b + 1 burpee & 27 cals...my legs just felt dead by the time I got on the rower.<br /><br />3 Round of:<br />10 shoulder to OH 135#<br />1 min max T2B<br />2 min max Box Jumps 24"<br />*I subbed 25# DB press for shoulder to OH and subbed TTR for T2B because these movements felt better on my shoulder.<br /><br />First round I did DB press in two sets of 7 then 3, got 21 TTR and had 20 box jumps with 20 seconds left on the clock. I hit my shin really bad and twisted my knee when I came down, so I had quite a break between round 1 & 2 to clean up my leg and walk it off. Round two I did the DB presses in two sets of 6 then 4, got 23 TTR & 22 box jumps. Round three I did DB presses in three sets of 4, then 4, then 2, got 22 TTR & 25 box jumps.<br /><br />I was feeling really beat up, so didn't do the last section of this workout. I did some accessory work of hip thrusts 3x15 @ 65#, KB swings 3x20 @ 35# and kipping pull-ups 3x10.<br /><br />Anonymoushttps://www.blogger.com/profile/12524813670455588545noreply@blogger.com