Day: March 20, 2014

Growing Tree Trunks

My front delts are still sore from 180 burpees. Doesn’t take much pressure when pushing on them to feel the pain. Hamstrings are sore from the good mornings too.

Warm-up

  • 10/10 Hurdlers (forward, backward)
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 2x30s Wrist Stretch

Strength

Front Squat 5×5 @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×225#
  • 5×235#
  • 5×245#
  • 5×255#
  • 5×260#

Up in volume from last time when I did 2 sets at 225# and up to 255#. Today the 255# felt rough, so I only took the 5# jump at the end. Last set actually felt better, so should have done 265#.

Conditioning

  • 50 Weighted Lunges (30# DBs)
  • 40 Pendlay Rows (95#)
  • 30 Goblet Squats (53# KB)
  • 20 Burpees
  • 10 Squat Cleans (135#)

Finished in 9:21 with legs on fire.

14.4 is announced tonight and it looks like it’ll be a chipper, as I predicted. Rest day and massage tomorrow for me and will plan to hit the workout on Saturday.