Day: November 6, 2013

Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

  • 2/5 @ 95#
  • 2/5 @ 135#
  • 2/5 @ 185#
  • 2/5 @ 225#
  • 2/5 @ 255#
  • 2/5 @ 275#
  • 2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

  • 10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

  • 5 Box Jumps (32″)
  • 10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.