Double Morning

Out to the garage for an early lifting session. Warmed up with Crossover Symmetry Activation. Lighter than usual so I didn’t fatigue myself before presses.

Shoulder Press

• 10×45#
• 5×95#
• 3×115#
• 6x6x125#

The final week of Smolov Jr. has begun! Bumping up the weights extra this week.

Back Squat

• 20×45#
• 5×135#
• 5×185#
• 3x10x225#

Giving up on 315# yesterday pissed me off. Haven’t been squatting enough. Nothing crazy today. A little greasing the groove. I did the last set of 10 unbroken and should have done that for all 3 sets. Was resting and breathing too much in between reps on the first 2 sets.

In to CFi for the 10am class.

Warm-up

• Cobra Stretch 2x30s
• Arm Circles
• T-spine Twists
• Neck Rotations

Midline

10:00 EMOM

• 1/1 Turkish Get-ups

Did 3 rounds with 25#, 2 rounds with 35#, 2 rounds with 44#, and 3 rounds with 53#.

Skill

10:00 EMOM

• 2 Muscles-ups

No misses! I thought for sure I’d be switching to singles by the 5th minute. I only hit 3 in a row for the first time 2 weeks ago and failed on a 3rd try at a double that day. Today I really focused on the hollow/arch/hollow swing, a big hip pop, and then a fast turnover. Never once got my wrists stuck in a bad spot on the turnover like I usually do. I’m excited! The XWODs are paying off in a big way.

Conditioning

Strapped on the 20# weight vest. Did about a 250m jog to warm up the legs.

5:00 EMOM

• 20s Sprint @ 80% w/ vest

Took a couple of rounds to get a feel for running with that thing. Took it off for the next part.

E90S – 5 Rounds

• 10s Sprint at 100%

My acceleration felt really good on these.

After a little break we jogged a little more than 1 mile. I finished out by doing Crossover Symmetry Plyo with the red and purple bands.