Legs – Oww

Legs are so sore! Don’t take 2 months off from the squat rack. Went in for the 9am class.

Warm-up

Didn’t really do much. Some bottom squat holds but that’s about it.

Strength

Pause Front Squats (2s in the hole)

• 10×45#
• 5×95#
• 5×125#
• 5×145#
• 5×175#
• 5×195#

Didn’t really feel the soreness once I got moving. Didn’t notice any pain in my quad either, which is the real test. Decided to do pauses since I wasn’t going heavy. Still felt plenty heavy though.

Conditioning

10:00 EMOM

• 5 Box Jumps (30″)
• 3 C&J (115#)

Went high on the box since it wasn’t many reps and I was going to go light on the clean and jerks. Didn’t rebound any of the jumps, but cycled pretty fast. Was able to fly through the C&J by bringing straight to the ground. Took about 20 second each round once I got the rhythm of the TnG working. Was good to pick up a bar!

5 Rounds

• 25m Prowler Sprint – High (90# sled + 90#)
• 25m Prowler Sprint – Low (90# sled + 90#)

Yuck! Walked 200m after and then did Crossover Symmetry Plyometric.

Accessory

Reverse Hyper

• 15×210#
• 15×260#
• 15×300#

Stuck around and did a round of back/hip stretches too after having done so much leg work.

In the afternoon, I went out to the garage and did 250 walking lunges in 9:20. I did laps around the garage today, which was 16 per lap. I’ll do another round of stretches tonight.