Monday, September 28, 2009


9/27 was a CF Rest Day

Afternoon @ CF Nasti:
2 Rounds:
Samson Stretch
10 Pullups
10 Pushups
10 GHD Situps
10 Squats
BS 5x45
BS 3x135

Back Squat 5x3
Loads: 220/225/230F(1)/230F/220

AMRAP in 10 min:
10 KB Swings, 2 pood
15 Ring Dips
Rounds: 7 (+5)
*Goal was 5 and the attitude was very positive throughout. Dips, as suspected, killed me. I tried to keep a pace of 2 to 3 each go. All swings unbroken. And no squatting down feeling sorry for myself.

Skin the Cat, from a full hang: 6/4/4

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