Day: March 11, 2014

Shoulder is Angry

The chest-to-bar pull-ups on Sunday and toes-to-bar yesterday have fired up the shoulder, so I better take it easy for a day or two. As usual, 9am class.

Warm-up

4 Round Tabata Mash-up

  • Shoulder stretching
  • Squat Jumps

Strength

Find a 20RM Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×250# (PR)

The last time I attempted a set of Super Squats was July 9th with 255#, when I only made it through 8 reps. I’d done 245# two weeks before that attempt, but my squats were taking a nose dive around this time. I went to class prepared to attempt the 255# today, but after much thought I decided to go for just the 5# PR since it had been so long since attempting a set of 20. It was tough, but nothing even close to as horrible as I remember SS being.

Conditioning

20:00 Cap

  • 20 Burpees
  • 30 Front Squats (95#)
  • 20 Burpees
  • 25 Front Squats (115#)
  • 20 Burpees
  • 20 Front Squats (135#)
  • 20 Burpees
  • 15 Front Squats (165#)
  • 20 Burpees
  • 10 Front Squats (185#)

Programmed with thrusters, but I need to rest the shoulder, so front squats it was. Turns it into an easier metcon, but still no walk in the park. I didn’t have a final set of 10# plates out, which probably prevented me from finishing. I was 4 reps short of finishing all 100 burpees and 100 front squats.

My squats are feeling strong!