Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

• 10×45#
• 3×125#
• 3×135#
• 3×145#
• 3×165#
• 3×185#
• 3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.

Warm-up

• Crossover Symmetry Activation
• Bottom Squat Hold
• PVC Pass-thrus
• Air Squats
• PVC OHS

Weightlifting

Hang Muscle Snatch

• 5×45#
• 5×75#
• 5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.

Snatch

• 3×115#
• 3×135#
• 2×145#
• 1×155#
• 1×165#
• 1×175#
• 1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.

Accessory

4 Rounds

• 8/8 Kroc Rows (70#)
• 5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.

Conditioning

4 Rounds

• 5 Burpees
• 10 Plate Snatches (55#)
• 15 Air Squats
• 200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

• 10×210#
• 10×260#
• 10×300#
• 10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.