Day: February 17, 2014

Keep It Simple

Still pretty sore from Saturday’s back squats and GHD sit-ups. In for the 9am class.

Warm-up

  • 10/10 Leg Swings (F-B, S-S)
  • 20 PVC Pass-thrus
  • 20 Air Squats w/ pause
  • :30/:30 Lunge Stretch
  • :45/:45 Couch Stretch

Strength

5×5 Back Squats @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5×250#
  • 5×255#
  • 5×260#
  • 5×270#

All sets in the range today, even based on my old 340# back squat. Well shy of my 5RM of 305#, but the total for the 5 working sets smashes the day I did that by 75#, plus I did 135# and 205# today warming up. More work done = progress!

2014-02-17-5x5-back-squats

Conditioning

12:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 5 Burpees

Finished 13 rounds plus 1 wall ball. The wall balls weren’t really a problem, but the burpees slowed down a lot again. Was able to hold a pretty good pace trough the entire workout.

Did a little mobility and worked on my kip.