Barbells and Bikes: Squats to start the day! A. Back squat, 8 x 2 @ 55%(#205), 10X1; begin a set every :60 - these felt good. No oly No Sleeves. B1. close-grip bench , 6-6-6, 20X1 @#185; :60 rest - not bad B2. 1-arm kb row 3 x 6/arm, 21X0; :@#70 30 between arms, :60 rest - #70 was the heaviest there was to be had C. DB external rotations, 3 x 10/side, 30X0 @#15; :60 between sides - felt good Then Front leaning rest on rings, accumulate 150 seconds; 75s/ rest 45s / 75s felt solid Off to #mountainbike now! #CrossFit #Crossfitmasters #rttg16

Monday, June 22, 2015

Squats to start the day! A. Back squat, 8 x 2 @ 55%(#205), 10X1; begin a set every :60 - these felt good. No oly No Sleeves. B1. close-grip bench , 6-6-6, 20X1 @#185; :60 rest - not bad B2. 1-arm kb row 3 x 6/arm, 21X0; :@#70 30 between arms, :60 rest - #70 was the heaviest there was to be had C. DB external rotations, 3 x 10/side, 30X0 @#15; :60 between sides - felt good Then Front leaning rest on rings, accumulate 150 seconds; 75s/ rest 45s / 75s felt solid Off to #mountainbike now! #CrossFit #Crossfitmasters #rttg16

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