Rapid Fire Squats

Over to Kevin’s garage tonight.

Warm-up

• 3:00 Air Dyne
• 10# plate work for shoulder shrugs and some squats holding it out front

OLY

Split Jerks

• 2 x 75# (also 5×75# shoulder press)
• 2 x 135#
• 2 x 155#
• 2 x 185#
• 2 x 205#
• 2 x 2 x 225#

Felt pretty terrible but I still tried to push it. Had 245# on the bar and then on my shoulders but decided to not even try it. The first set of 225# was ugly enough, so I dropped the weight from 245# and did another double with the 225#.

Block Power Cleans @ Knees

• 3 x 135#
• 3 x 165#
• 3 x 195#
• 2 x 215# (+1 fail when I didn’t even try to get under it)

The lifts at 215# were not so great. I got the bar low on my chest and without a good elbow turnover, so really had to save it. Was hard on my elbows!

Strength

Back Squats

• 5 x 135#
• 3 x 205#
• 3 x 225#
• 3 x 245#
• 3 x 255#
• 10 x 2 x 275# (rapid fire!)

Kevin and I kept going back to back on the 10 doubles with 275#. Our goal was to be all done in less than 10:00 and it was just a couple of seconds over 9:00 total, so under 9 for each of us individually. Wasn’t as hard as I was expecting and would be fun to try it even faster next time with no waiting between sets; go as soon as the other guy racks the bar. These are typically called cluster sets and your body is supposed to think of it as one big set.

4 Sets NFT

• 10 Reverse Hyper (160#)
• 5 Deficit Kipping HSPU (AbMat w/ 25# bumper and 55# competition plates stacked up)

I tried to do strict HSPU but could barely get one rep at that height.

WOD

Partner Rowing Intervals

• 8 x 250m Row
• Rest while partner rows

Same rower, so rest during transition time too. I think I got faster as the rounds when on. Definitely started to hit muscle fatigue in my hamstrings and ass in the last interval though, so good place to stop.