Tuesday 22 May 12

CFDC

Weighted pull-ups 3 x 5 with 10# dumbbell

Metcon:  For time:

15 burpees
Then, complete 3 rounds of:
35 double-unders
21 kettlebell swings (24kg)
16 one-armed dumbbell push press (40#) (8/arm)
Then, 15 burpees

11.19

Notes:  Gaining weight is great for squats, but it sucks for movements such as pull-ups.  After a warm-up set of five unweight reps, I knew I wasn't going to be able to add much weight.  The 10# dumbbell turned out to be perfect for sets of five.  Metcon was pretty enjoyable, but I got smoked by most of the guys.  Biggest issue was grip on the kettlebell swings.  Also, I struggled with my left arm on the push press.  I was a little depressed after finishing behind some of the other guys, but I'm trying to stay positive by remembering that these 16 weeks are judged solely on my ability to keep up with the squat cycle.  There will be plenty of time down the road to get upset about metcons.  I'm confident in my long-term approach for this "season" and believe that I am doing the right thing by focusing on strength at the expense of some conditioning.