Squat Tools

I’m a little beat up this morning in a fatigued way. Mid back near the bottom of my scaps is sore. In for the 9am class.

Warm-up

• 3x10x210# Reverse Hypers
• Bottom Squat Hold
• 10 Toe Touches
• 25 Jumping Jacks

Strength

Back Squats

• 10×45#
• 5×135#
• 5×205#
• 5×235#
• 5x5x255#
• 5×275#
• 5×285#

The last 7 sets were done every 90 seconds. I used a belt and my weightlifting shoes today. The weight felt really heavy but started to feel better as I got into the sets of 255. I think I had to get used to a new position with the shoes on. Could feel myself leaning to the left side on some reps due to this weird knot in my right leg that I’ve had for a couple of months now. Need to figure out how to fix it.

Accessory

4 Sets NFT

• 6 Weighted Push-ups
• 6 Weighted V-ups

Used a 40# sandbag for the push-ups. 20# DB for first set of V-ups and then 30# DB for the other 3 sets.

Conditioning

3 Rounds

• 2:00 AMRAP
  • 3 Bear Complex (115#)
  • 8 Wall Balls (20#, 10′)
• 1:00 Rest

The bear always wins. Gave myself a push at the end though. The wall balls really surprised me. I could barely throw the ball up in my last round. We continued each AMRAP where we left off. I got 2+1, then through 4, and finished with 6+1.

Jumped back on the reverse hyper for 3x10x210# after cooling off.