Brian's road to elite fitness

[Brian Solar]

6-1-09

CFSB Week 3, Day 1

1. High-Bar back squat
Worked up to 265#x3 PR

2. Metcon:
3 rounds for time
15 dumbbell split clean 40#
21 pullups

9:41

Didn't do that well, underestimated those split cleans on the first round. Pullups were broken down into singles on the last round, not too happy.

3. Skill work:
6 sets of 10 seconds L-sit, transitioned to a shoulder stand after ever L-sit.

Notes: Squats felt really good, going to attempt 270x3 next week, will hopefully get 300x1 on my sixth week. Metcon didn't feel that great, conditioning is really horrible. Will try to not be biased towards heavy metcons as much, I tend to alter every workout into one. L-sits getting easier, will try 4 sets of 15 seconds next time.

[Brian Solar]

6-2-09

CFSB Week 3, Day 2

1. Deadlift:
Worked up to 295x3(matched PR)

221x15(Matched PR)

2. Played basketball at low intensity for about 20min

3. Overhead Squat:
5-5-5-5-5

95-105(PR)-115(PR)-125(PR)-135(PR)

Never went heavy on these, felt pretty good.

4. Skill work: Muscle up
5 sets of 2

Notes: Deadlift attempts were easier than last time at this weight. Overhead squats felt good, not too heavy. Didn't do a metcon, but did today's mainpage WOD.