Thursday, 01.19.12

Strength: Shoulder Press 3x3
I worked up to 65 and did my 3 sets there.

Conditioning:

Metcon: "SWAT Op Gone Bad"  

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

My total was 246 which was 4 shy of the required 250 reps for the Fairfield SWAT team.  This was my first time doing this workout.  Next time I plan to concentrate more on my transitions so I don't waste time there.  


I went into it expecting to struggle on pull-ups and push ups and then make up my numbers on the sit ups and squats.  However, the required form for sit ups was arms crossed over chest rather than arms extended overhead that I usually do.  This made a HUGE difference - probably cut the amount I normally could have done in half.