Workout Log LVII

10/29/2014

Warm-up

Slow 7 minute AMRAP of:

3 chest-to-bar (C2B) pull-ups, run 100m
6 C2Bs, run 100m
9 C2Bs, run 100m

I got through these three and then got another 10 C2Bs - I mistakenly ran 200 meters on two of those, though, so it's possible that I could have finished the 12.

Strength

Bench Press, find 5RM: 60kg (with slight assist on the last 2 reps)

I warmed up with 20/30/40/50 and then went with 60; my spotter said he barely gave any assistance ("one finger on each side").

MetCon

6 minute AMRAP of:

3 and 3 touch-and-go dumbbell snatches (40/20 lbs) - I went with 40lbs
10 box jumps (24"/20") - I went with 24"

I finished 5 rounds and went Rx. The snatches were much easier, now that I know how to do them. The box jumps are what slowed me down.

Optional

3 rounds of:

40 calories on the Assault Bike
Rest 3 minutes

I didn't really keep track of how long it took for each 40 cal set, but I was pretty slow. I've never used a bike that allows you to push with your upper body, so it felt a little weird, but not bad.