Back Squat, Bench Press, Pull down + Metcon Helen

Those deadlifts beat me up a little so took an extra rest day.

Warm up:- spealler, 10 wallballs, red band dislocates

Back Squat
8 x Air
5 @ 10kg / 22lb
4 @ 15kg / 33lb
3 @ 20kg / 44lb
Starting back slow and will check form next session

Bench Press
10 @ 10kg / 22lb
6 @ 18kg / 40 lb
3 @ 26kg / 57lb

Pull downs (close grip underhand on knees)
10 @ 20kg / 44lb
6 @ 30kg / 66lb
3 @ 43kg / 95lb

Metcon
110723 Helen scaled
3RFT
Run 200m (+ up and down stairs to get outside)
12 KB / DB swngs @ 7kg (long time since I've done any swings)
6 pull ups - PU rev assist top

Done in 11.10
Splits Run:- 1.49, Swings and PU's (chins 4-2-1)1.34 = Rnd 1 - 3.23
1.58, 1.51 = Rnd 2 - 3.49 (PUs were 4 pull ups and 2 chins)
1.52, 2.03 = Rnd 3 - 3.55 (PU's were 3 ull ups and 3 chins 2-1)

Still getting back into it so didn't push too hard but todays workout felt good. The warm ups sets at 10 & 6 felt muhc better than 5 & 4 like I was doing - thanks again kempie

Stretch and foam roller, tried for a full push up and felt stronger but still only got about 4-5 inches rom the ground grrr