Squat day, baby! Started with some light foam rolling and then right into warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x.
Squats:
- 5 x 225lb
- 3 x 255lb
- 7 x 285lb*
Last set was a rep-out. I gave up on the prescribed warmup sets (too much math) and just did 2 sets with the empty bar, then 135, and 185. Nice round numbers. Squats felt really good today. Maybe I should’ve fought for another rep or two on the last set, but it felt solid.
Partner Chipper WOD:
- 75 Shoulder-to-overhead (165lb)
- 100 Power Cleans (165lb)
- 125 Pushups
Time: 15:30. Worked with Allen and Isaac and ended up not quite pulling (pushing?) my share of the weight. The first few sets of the push jerk were 5 reps, as planned, the last few were 3 reps. Power cleans were strong - hit sets of 5 throughout and then a set of 10 to close it out. Pushups were 20, 10, 5.
Warmed up with a circuit of cossack squats, plank holds, and ring rows, then some self-prep before the squatting.
Back Squats:
- 5 x 265lb
- 5 x 275lb
- 5 x 285lb
Partner WOD:
- 100 KB Swings (32kg)
- Row 2000m
Time: 11:36 (with Carlos). We each did 2 x 25 swings and planned to switch every ~300m. Carlos tweaked his back on his last set, so I rowed the last 600m or so. It was tough.
I should have gone heavier on the squats, but we used 85% of our last heavy single for the first weight, which wasn’t a true 1RM for me. Looks like my historic 5RM back squat PR was 325lb for a set of 5 when I was training under the texas method programming. Got a long way to go to get back there!
Today was my first advanced class at CFSB, geared towards preparing the stronger athletes for competition. Warmed myself up on the rower before class and did a bit of DROMS. We kicked things off with some handstand pushups. First we did a set for max reps. I hit 9. Then the plan was to do 3 sets at 80% of that number, so I shot for 7. First set was no problem, but I only completed 5 reps on set 2 and 6 reps on set 3. Tough.
Partner Chipper WOD:
- 100 KB Swings (24kg)
- 60 Push Presses (155lb)
- 100 Burpees
- 2 min lockout on rings
Time: 17:36. I worked with Sean, who was a horse on the push presses. We split the KBS down the middle into sets of 20, 15, 15. I ended up doing less than half of the presses, but not sure how many. I also did 55 of the burpees, partitioned 15, 15, 10, 15. This was grueling and probably more than it would have been otherwise due to the HSPU work right before it.
Warmed up with 3 min on the rower, medium intensity, 813m. Then we did some hip and hamstring stretching and got ready for the second deadlift exposure of the month. Rx was 1 rep of the max weight used last time every minute, on the minute for 12 min. Since my back was feeling crumby from carrying Ms. Chubalub around all day yesterday, I kept the weight light (135lb) and tripled the volume (3 reps every minute). Then onto today’s WOD.
Partner Angie:
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
Time: 9:13. Got partnered up with Frank on this one, which basically made us the dream team. Only one partner can work at a time, so we split the reps right down the middle. I partitioned like this: 15, 15, 10, 10 / 25, 15, 10 / 30, 20 / 30, 20. Felt good.
