28 Jan 2013

Training w Brandt

Back squat 10 x 10r @ 90 kg.
Warm up: 20, 40, 60, 80.
Work sets: 10 x 10r @ 90 kg. 90 sec break between sets.
Felt ok, not too heavy and form was good on all reps. Maintained the short breaks all the way.

Gun show BB superset
Weighted chin ups 5 x 5r @ 22,5 kg
Weighted ring dips 5 x 5 r @ 12,5 kg
Did not get real heavy, got a couple of extra reps in the final set of both movements. Shoulder will get back to normal dip strength before too long i expect.

KB shoulder press 3 x 8r @ 20 kg
Did 8, 8, 11. This was very tough, much harder than BB pressing. Gotte implement it more. Shoulders like boulders.

WOD w Brandt
5 rounds for time of:
25 cal airdyne
10 HSPU
10 pull ups
10 atomic sit ups

Time: 10:18 (airdyne time was 5:02). Beat Brandt by 1:05, which was mainly the airdyne (50 seconds better than him in total for the 125 cal).