Workout at Fire Station
(3:30 p.m.)
5 x 5 Front Squats (climbing, not going for 5RM)
then.....
4 Rounds for time of:
Handstand Pushups (12" Deficit)-----5
Goblet Squats (70# KB)---------------10
Kettlebell Swings (70#)---------------20
Double Unders-------------------------40
rest 5 minutes then.....
Max 12" Deficit HSPU in 2 minutes
RESULT:
Front Squats: 205, 215, 225, 235, 245. Last couple of sets were pretty challenging. Well under 5 rep max. Didn't want to be completely spent for metcon. Not a waste of time, though.
Metcon: 19:09. HSPU were definitely limiting factor. Probably not a very well programmed workout in retrospect. Shoulders were non-compliant after first round. Goblet squats, KB swings and double unders never gave shoulders a break, so last 4 rounds of HSPU were 1-2 minutes each. Glad I got in some deficit HSPU though.
HSPU: 11 reps. Did 5, 3, 2, 1. Shoulders were completely gone.
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