It’s been a couple of rough days with 13.1 on Sunday, 2 sessions on Monday, and a 2 hour session yesterday. I’m feeling a little beat up, but not enough to keep me away from the box today. This morning I went in for the 9am and it was a hard hour.
Warm-up
- 2m Jump Rope
- 2 Rounds:
- 10/10 Leg Swings (F2B, S2S)
- 10 Flamingos
- 10 Scorpions
Strength
5-3-1-1-1 Back Squats
I’ve been waiting for a 1RM back squat day and it finally arrived. Last max lift was 285# and I couldn’t wait to join the 300# club. I warmed up with 5 at 45#, 5 at 135#, and 3 at 185#, trying to do fast reps. Then I went into my working sets:
- 5x 225#
- 3x 255#
- 1x 285#
- 1x 300#
- 1x 315#
BOOM! Hit a 30# PR and could not have gone a pound heavier.
WOD
7 Rounds
- 3 Cleans (205#)
- 21 DU (unbroken)
About a month ago we did a competitor’s WOD very similar to this, but with 4 deficit HSPU instead. I remembered the 185# cleans being really tough, but I decided to go for the Rx today and see how long I could do 205#. I managed to do all 21 of them as power cleans. I did have one miss in the last round when Gayle said something about it barely getting over my knees, so then I thought too much about it. Had a few misses on DU, but thankfully they were all early in counts. Finished in 9:14.
Glad I went in early and got the workout done. Now I can relax and get work done the rest of the day. Rest day tomorrow for sure. I’m excited to see the 13.2 announcement tonight.
Nick Momrik's Fitness Logs 