3 Weeks of the Squat Program

Went to open gym at 5:15 tonight.

Warm-up

  • 500m Row
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Flamingos
  • 10/10 Scorpions

Strength

Finishing out week 3 of the squat program with front squats. Did a few sets to warm-up and then did the prescribed 5 working sets.

  • 5 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 5 @ 160#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 200#
  • 5 @ 215#

Felt pretty good, but got tougher at the end. I’m liking this squat program, but it’s about to get real interesting next week, moving up to 6 sets and starting to hit some serious loads.

OLY with XWOD

  • 3-2-2-1-1 Cleans (135-165-185-205-225)
  • 2-1-2-1-2 Kneeling Jump

Cleans felt ok, but didn’t want to push it after all of the frost squatting, when that last one at 225 wasn’t the easiest rep. I only jumped up to my feet on the kneeling jumps, but probably should have gone for broad jump distance or something.

WOD

21-15-9

  • OHS (95#)
  • Ring Dips

A few of us were originally going to do “Elizabeth” but calves are sore from all of the box jumps yesterday and then did those heavy cleans, so we switched it up to OHS instead, which we all need more of. My kipping ring dips need some practice. I finished in 6:56.

That was 4 solid days of training in a row. Will be working on projects at the house all weekend so probably won’t do any workouts. Should be well rested to hit it again on Monday.