Day: February 13, 2014

Gettin’ My Squat Groove Back

Another early night and another 9am for the 4th day in a row. Not feeling too beat up though.

Warm-up

  • 3×20 second Wrist stretch on ground
  • 10/10 Leg Swings (F-B, S-S)
  • 15 Squats Jumps
  • 20/20 second Lunge Stretch
  • 1:00 Bottom Squat Hold

Strength

Front Squat 5×1 @ 90%+

  • 10×45#
  • 5×135#
  • 3×185#
  • 2×225#
  • 1×255#
  • 1×265#
  • 1×275#
  • 1×285#
  • 1×300#

Still working my way back into the swing of strength, so this was really only 2 reps over 90% of my old PR, but I haven’t hit 300# in about 3 months. Felt pretty good too.

Conditioning

7:00 – Alternate between movements every 15 seconds

  • 2 Power Snatches (115#)
  • 5 Box Jumps (24″)

Starting to feel better cycling reps, but could feel the 2nd rep start to be a struggle during the second half. Box jumps were no big deal and no missed reps today.

5:00

  • Row for calories

Tried to stick close to 1,200 cal/hr and then poured it on during the last minute to end up with 102 calories.