10 rft:
5 front squats @ 115lb, starting from the floor
5 pull-ups (strict)
Time = 12:00
I'm very pleased with this time, even though I've never done this routine before. All the rounds of squats were unbroken - the first rep each time was a squat clean - although a couple of times near the end I paused for a few seconds at the top in order to catch my breath. I think the first six rounds of pull-ups were unbroken, too. The best part about this routine is that I didn't rush and I was disciplined, controlling my breathing between sets and between the squats/pull-ups. I've been using this technique a lot recently, slowing down my breathing when necessary. It feels like I'm taking too long while I'm doing this - breathing in through my nose, then out slowly through my mouth - but it always seems to pay off with decent finish times. Basically, I don't think I could have done this routine any better, and that's always a good, rewarding feeling.
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4 rounds, each for time; 1 minute's rest between rounds
15 dips
20 push-ups
2:19, 4:02, 4:03, 3:55
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Cable fly curls; 30lb each side
10 with hold
9 with hold
8 with hold
Bloody hell, this burned my shoulders during the hold.
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