Day: May 3, 2013

Squats Are Getting Easier

In around 10 this morning and trained with Laura and Kinde. I came up with most of the programming for the day and Matt added the explosive work.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 3/3 Turkish Get-ups (35# KB)
  • 2/2 World’s Greatest Stretch

XWOD

7:00 EMOM

  • 2 Sumo Deadlifts (Fast reps and reset at the bottom, no bouncing – 205#)
  • 2 Broad Jumps for distance

Was supposed to use 40% for the deadlifts, but I didn’t want to calculate so picked 205#. Should have been closer to 180# I guess, but these weren’t hard so heavier was better I think.

Strength

Finishing up week 4 of the squat program. The back squats were pretty brutal, but the front squats weren’t too bad. Lot’s of volume though. Warmed up a bit with 135#.

  • 5 @ 160#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 200#
  • 4 @ 215#
  • 4 @ 230#

Rested about 2 minutes between each set. I think this program is really paying off. The last two weeks look pretty brutal so we’ll see how it goes.

Olympic Lifting

7 Sets

  • Power Clean
  • Hang Power Clean
  • High Hang Power Clean
  • Rest 90s

I started at 115# and went up 10# each set, ending at 175#. Wasn’t easy there at the end, but I felt like I was staying over the bar pretty well and getting decent hip extension.

WOD

15-10-5

  • Power Clean (155#)
  • Bar-facing Burpees

I had to switch collars after about 5 reps because they kept popping open and flying all over the place. Smacked myself in the chin on a jerk about halfway through the round of 10. 155# didn’t feel too bad today. Finished in 9:20.

Finisher

Tabata Air Dyne

This was pretty terrible after all the other work. I only managed to get 72 calories.