6/27/20

Some friends are coming over for brunch. With two kiddos, Saturday mornings are now interesting when both Charlotte and I are trying to work out. We managed to get workouts in albeit at separate times. I headed out into the garage at 10:30AM for a short strength piece from Linchpin.

Back Squat – 5×3 with 73×1 tempo

I warmed up with 95, 135, and 155. Then, I hit a tempo set at 185 before doing all of my main sets at 205. Holy crap that tempo was challenging! The last set on every rep was difficult.

I finished with 3×20 barbell front rack walking lunge at 95#.

6/24/20

Strength

Back Squat-5×7

After every set, perform a 1:00 wall sit.

That wall sit really changed things! I built from 135, 155, 185, 205, and 205 for my five sets. Made all the wall sits unbroken except for the last two (40/20).

Metcon

10 min EMOM:

  • Min 1: 18 Cal Row
  • Min 2: 10 Front Squats (135)

Managed to get all the reps even on the row, which was very impressive for me!

6/16/20

First time back in the gym! It was great to work out alongside other people for a change.

We started off with a strength piece followed by a leg destroyer of a metcon.

Strength

6 sets (every 2:00) of 7 Back Squats. I warmed up with 95 and 135 lb before starting my working sets.

  • 1×7@155
  • 1×7@185
  • 1×7@205
  • 3×7@225

I was happy with 225# today. I probably could’ve gotten a bit heavier, but since I haven’t been under a bar in awhile, I thought it prudent to stay at a manageable weight.

Metcon

14 min AMRAP:

  • 7 Front Squats (135)
  • 14 Wall Balls (20#)
  • 21 Abmat Situps

Result: 6+23

This was a burner of a metcon! I stayed unbroken on the wall balls until the 5th round (9/5).

5/22/20

Strength

Back Squat

  • 95# x10
  • 135# x8
  • 155# x8
  • 185# x5
  • 225# x5
  • 235# x4
  • 255# x3
  • 275# x2

Legs felt a bit lousy, but we got it done!

Metcon

EMOM for 10 minutes:

  • 12 Russian Kettlebell Swings, 53 lbs
  • 12 Squats

Honestly, this felt pretty easy. I finished each set in 34 seconds without any trouble. Probably should’ve increased the reps!

5/11/20

Feeling good coming off of a rest day yesterday. Quinn was also back in daycare today, which is a great relief. We finally have time to workout on our own again.

We had to pick up something from the gym so we actually went in there for a workout. Great to be back in the gym if only for a short time!

Strength

Over 15:00, work up to a 5RM back squat.

Since I haven’t squatted with a barbell in some time, I took this a bit easier than normal. I worked up to 255 and 265 for my heaviest sets of 5. Felt good!

Metcon

Every 3:00 for 4 sets:

  • 75 Double Unders
  • 25 Wall Balls

Rest remainder of time.

My first three sets were on point. I finished right at 1:40 with everything going unbroken. The wheels came off during my last set 😂 I broke my DUs once and the wall balls 3x (10/8/7). This was a tough metcon!!

1/29/20

Strength

In 20:00, find a 5-rep back squat.

I worked up:

  • 5@135
  • 5@175
  • 5@205
  • 3@225
  • 1@245
  • 1@270
  • 5@275

Last time, I believe I hit 277, but given I was pretty darn sore from this week, I’m happy to have hit 275.

Metcon

Max Assault Bike Cals in 2:00.

I hit 48.3 keeping RPMs between 70-80 for the majority of the time except the very end when I sprinted to the finish.

11/2/19

Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.

Strength

E2MOM for 10 minutes:

2 snatches + 1 hang snatch

No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.

Then, I did some back squats:

  • 65%x5 (195)
  • 70%x5 (210)
  • 75%x5 (225)
  • 80%x5 (240)
  • 85%x5 (255)

I based all of the percentages off of 300#.

Conditioning

For time:

30 muscle-ups

Kicker: Each time you come off the rings, perform 3 power cleans at 135#.

Time: 10:43

I went 5 and 4 for the first two sets. 3s the rest of the way.

Core

3 sets of:

1x 5-position snatch halting deadlift*

All done at 155#

*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.