All Legs

My hamstrings and triceps and still pretty sore from Sunday. Maybe I shouldn’t have done those extra 300 air squats that night. Took some extra rest today since tempo back squats were on the menu and hit up the 5:15pm class.

Warm-up

• 500m Row
• 3/3 World’s Greatest Stretch
• 2 Rounds
  • 10 Inch Worms
  • 10 Leg Swings (F-B, S-S, each leg)
  • 10 Flamingos (each leg)

Strength

5×5 Back Squats with 3-2-X-1 Tempo

These are never easy. Entirely different ball game from regular squats. I focused on good form through each rep and keeping everything tight by holding my breath until the ascent out of the hole. Used 135#, 165#, 185#, 205#, and 215#. Don’t think I could have gone heavier either. Felt solid in my lifts even though it’s nowhere near the 255# I used for a normal 5 reps recently.

WOD

• 20 Hang Power Cleans (155#)
• 30 Box Jumps (30″)
• 40 OH Weighted Walking Lunges (45# plate)
• 50 Wall Balls (20#, 10′ target)

Phew! I went 10-5-5 on the cleans, unbroken 30 on the box jumps (but not rebounding), 17-15-8 on the lunges, and 5 sets of 10 for wall balls. Finished in 9:06, one of the top Rx times of the day, but am pissed at myself for the finish. I know my wall balls are a weakness and I pussed out by doing sets of 10. I should have pushed harder for bigger sets, especially starting out.

Finisher

So to punish myself and get in some extra work, I strapped on the 20# weight vest when I got home and did 100 unbroken weighted air squats. They were pretty ugly since my legs were fried, but I did them. Took me 2:29.