My hips were feeling pretty rough all night in bed. So I decided to switch up my plan for the week and get on the Air Dyne for 40 minutes before doing anything else. Went 19.4km. Felt pretty good through the day after that.
Back to the garage later in the day…
Warm-up
1,500m on the Ski Erg in 6:54.4.
XWOD
- 10 Front Squats (45#)
- 2 Kneeling Jumps
- 5 Front Squats (95#)
- 2 Kneeling Jumps (1.5″)
- 5 Front Squats (135#)
- 2 Kneeling Jumps (5.25″)
- 5 Front Squats (175#)
- 2 Kneeling Jumps (11.5″)
- 5 Front Squats (205#)
- 1 Kneeling Jump (12.75″)
- 5 Front Squats (225#)
- 2 Kneeling Jumps (11.5″)
- 5 Front Squats (245#)
- 1 Kneeling Jump (13.75″)
- 5 Front Squats (255#)
- 2 Kneeling Jumps (11.5″)
- 5 Front Squats (265#)
- 1 Kneeling Jump (13.75″)
- 5 Front Squats (275# – PR)
- 2 Kneeling Jumps (11.5″)
Front squats felt heavy. Looked back at my logs in between sets and found out I’d done 265# for 5 before, so set my goal at 275#. I guess it felt heavy because it was! Was really getting out of breath in those last few sets. The 10# PR was a good stopping point. Not the greatest doing the kneeling jumps in lifting shoes, but it worked out. Definitely had to take the belt off after missing one at 11.5″ trying to keep it on. I did miss my 13.75″ the last time, but went again and made it with more focus.
Accessory
- 15 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
- 20 Back Extensions (20# vest)
- 15 MU Ring Pulldowns
- 20 Back Extensions
- 15 MU Ring Pulldowns
- 20 Back Extensions
Bumped up to 15 reps from the 10 the other day. Fast-fast-fast was the focus and getting into that deep ring dip position. My upper back cramped up after the first set of back extensions. I thought it might have been something with the vest so I did the next set without it. Nope, happened again, so I didn’t do a third set. May have been a result of the front squats.
Nick Momrik's Fitness Logs 