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.

10/3/19

I had a light day on calls and stuff plus I figured that I wasn’t sure what Friday would hold with going to the mountains and such. So, I hit the gym on a Thursday when I would have usually taken off.

Strength

10 min EMOM of 2 Power Cleans. I worked up from 135 to 185 and stayed at 185 across 5 sets.

Metcon

22-16-10 of:

  • Power Clean (135/95)
  • Up-Down

Time: 5:37 Rx

I did the last set of 10 Power Cleans unbroken. Otherwise, they were in sets of 4/3/3/3…

8/7/19

Joined the noon class again for the fifth or sixth week of our squatting cycle.

Strength

Back Squat

  • 5 @ 205
  • 5 @ 225
  • 3 @ 245
  • 3 @ 265
  • 1 @ 285
  • 1 @ 295

295 felt a bit harder than it should have! Back and hammies are still pretty sore from deadlifts the other day.

Metcon

“Speed Demon”

3 rounds for time:

30 DB Squats (#35/25)
30 Up Downs

Time: 5:34 Rx

Legs were burnin but tried to push the pace as much as possible!

4/12/19

I ended up deciding to go to the gym today even though it meant five straight days of workout out.

10 min – Work up to a heavy 5 rep deadlift

I worked up 135, 185, 225, 275, 315, 365.

10 min – Work up to a heavy 3 rep thruster

These didn’t feel as great. For some reason, my quads are blown up. I went 95, 115, 135, 145 and stopped there.

Then, we did a partner finisher:

2 rounds each (one person working at a time):

200m Run
30 Air Squats
30 Up Downs

Heather and I partnered up and finished in 8:32.