1/3/20

Feeling pretty beat up from hitting the gym this many days in a row, but I didn’t want to shy away from today’s workout! Hit the 8AM class. It was great to have the heater fixed today.

Strength

Deload from last week’s heavy front squats:

Front Squat – 5-5-5 (deload)

I hit 95, 115, 135. All felt really easy. Slight pause at the bottom.

Metcon

21-15-9 reps of:

  • Thruster (95/65)
  • Burpee to 6″ target

Time: 7:09 Rx

I knew this one was going to sting heading into it. I was really mentally pushing to go unbroken on all sets of thrusters and stay moving on the burpees. I ended up going 21-8/7-9. Watching someone else drop the barbell for the set of 15 gave me permission to as well #weak.

12/27/19

Hopped into the 8am for some heavy liftin! Feeling a bit sore in the lats from the rope climbs yesterday, but nothing too bad.

Strength

Built to a 1RM Front Squat. Worked up:

  • 95×1
  • 135×1
  • 165×1
  • 185×1
  • 205×1
  • 225×1
  • 245×1
  • 266.5×1

Good enough for a 1.5lb PR! I’ll take it. I worked on maintaining a full grip on the bar up until my final lift.

Metcon

We repeated Speed Demon from 8/7/19.

3 rounds for time:

  • 30 DB Front Squats (35#)
  • 30 Up Downs

My time was 5:32 for a 2 second PR! Good day all around.

12/20/19

Strength

Front Squat – 5/3/1

  • 3 @ 135
  • 3 @ 155
  • 5 @ 185
  • 3 @ 225
  • 2 @ 250

250 felt pretty good, and I was able to stand it up for two!

Metcon

For time:

  • 30 Front Squats (135)
  • 30 C2B Pull-ups
  • 20 Front Squats
  • 20 C2B Pull-ups

Time: 7:01 Rx

I did both sets of front squats in two sets (20/10 and 12/8). The pull-ups were all in sets of 5-6 after an initial set of 10.

11/27/19

Strength

Spent 20 minutes working up to a 1-rep max front squat. I worked up 135, 155, 185, 205, 225, 255. Then, I failed 3x at 270 😕. A bit disappointed in the performance today, but such is life.

Metcon

9 min EMOM:

  • Min 1: Max Front Squats (135)
  • Min 2: Front Rack Barbell Hold
  • Min 3: Max K2E

We capped each minute at :50 to allow for transition time. Here’s how I faired:

  • FS: 16, 15, 12
  • Hold: :50 all rounds
  • K2E: 20 each round

That front rack got hard!