Out in the garage to work out with Charlotte today around 11:45AM while Grandpa watched Graham. I ended up riding the Echo Bike for an easy 20:00 yesterday, which I thought would handle any leg soreness, but my left hamstring was still pretty sore from all the deadlifts on Wednesday. We warmed up pretty extensively and then hit this one.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Overhead Squats (115#)
To my surprise, I ended up going unbroken on all the overhead squats without much trouble. Finished in 11:01. I really enjoyed this one. We’ll probably program something similar in the upcoming months at CFU when looking for something overhead + below parallel at a lighter load.
Finished with some BTWB handstand walking accessory:
Joined in on the 11:30am Sprint class today while the mother-in-law watched Quinn again. The little guy did not sleep well last night so Charlotte and I were both functioning on maybe 5 hours of sleep.
The workout was:
8 rounds for time:
10 Push Press (35# DBs)
Everything was unbroken, but my grip was starting to fade on the last few rounds. It was also 20 degrees outside so a bit sprite to be running 🏃🏻
After the workout, I worked on some overhead squat strength:
E2MOM for 14 min:
3 OH Squats
I went 65, 95, 115, 135, 145, 155, 165 (f). Overall, I was pretty happy to hit 155. It felt really solid, and I should’ve hit 165 for sure. I just lost it on the third rep. Considering my 1 RM is 170# though, solid progress.
20 Banded Good Mornings
15 Band Sidesteps (L&R)
14 KB Swings
12 Press w/ Bar
11 Tricep Ext w/ Bar
2 minutes contract/relax hamstring stretch each side
5×3 Deadlift at 85% of 1RM
Felt really good on deads today. 315 felt light. For the 5×3, I reset after each rep so there wasn’t any bouncing involved. It was straight pulling from the ground.
Shoulder Press (75#)
Overhead Squat (75#)
This one smoked me! I’m definitely weak in the shoulders. I broke the first set of 21 presses and OH squats up 7-7-7. The second set of presses started catching up with me. Really should’ve been faster here. Need to work on overhead strength for certain!