Day: May 21, 2014

I shouldn’t have spoken so soon yesterday, because as the day went on, my legs started to get sore from squatting Monday. Chest and shoulders are sore today.

Went over to Kevin’s new gym, CrossFit Intuition, to help him with some stuff, so figured I’d get in my first lifting session there.

Did a 5:00 squat hold and some very basic stretching to warm-up.

Muscle Snatches

• 3×65#
• 3×75#
• 3×85#
• 3×95#

Snatches

• 2×95#
• 2×115#
• 2×125#
• 2×135#
• 1×145#
• 1×155#
• 1×165#
• 1×175#
• 1×185#

First time in about 3 months that I dropped into a squat with weight overhead. Felt solid and no issues with my shoulder. Only 15# shy of my max snatch, so I’ll take it! Concentrating on leg strength for over 2 months sure has paid off.

I was using the new Rogue 28MM Olympic Weightlifting Bar for the first time and it felt really good.

Things to work on:

• Chest more upright in setup.
• Don’t lead with the ass.
• Keep feet planted during the pull.
• Stop the early arm pull.
• Don’t cave in knees during the pull.
• Keep the bar closer.

Back Squats

• 5×135#
• 3×185#
• 3×225#
• 3×265#
• 3×285#
• 10x3x305#

Final day of the 2nd week of Smolov. Was supposed to be 310# but Kevin didn’t have any change plates at the gym yet. Good thing though, because I don’t think I would have made it all the way with that extra 5#. I nearly failed the final rep on the 10th set.

Did another 5:00 squat hold right after. Today is day 30! I’m glad my little squat hold challenge is over. I’ll post a recap in the next day or two.