Bench Press + metcon 110824 Santiago

Warm up:- speller, wall balls, bench press 10 @ 7kg

CFSB Lite
Bench Press
10 @ 12kg
6 @ 22kg
3 @ 31kg / 68lb - failed 3rd rep about 1/2 up with left side grrr - thank goodness for my safety bars. Rested a few mins and tried to lift it but nope, had to slide out from under it.


Pre metcon warm up
Hang squat clean 3 @ 2kg DB's, 3 @ 4kg DB's, 2 @ 7kg DB's, 3 PU Rev assisted chin ups, Power cleans 3 @7kg, 3 @ 12kg, 2 @ 16kg - found a strange pain in right glut when lifting so rolled on a tennis ball, 3 push ups on knees

Metcon 110924 Santiago scaled to
3 RFT of
7kg / 15lb DB Hand Squat Clean x 12
PU rev chin ups x 12
16kg / 35lb Power Clean x 10
10 push ups - on knees

Done in:- Stopped after 2 rounds @ 14.57mins - so slow - I felt like I was going in slow motion.
The DB HSC were tough, the chins were slow and broken up (5-3-2-2 & 4-3-2-2-1), PC's were ok and felt light by comparison to the rest, Push ups I did all on knees due to room logistics and although broken up I was quite pleased with. But after 2 rounds and way over my normal 10 mins range I decided to stop and not be pig headed.

Stretch and foam roller