Double Partner Work

Legs aren’t sore. It’s a miracle! Feel some tightness in my low back. Day 6 of morning squats. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

Back Squats (Pause 3s in the bottom)

  • 10×45#
  • 4×135#
  • 4×145#
  • 4×165#
  • 4×185#
  • 4×205#
  • 4×225#

That right quad still isn’t quite right. WTF! I had planned an 185-195-205, but was feeling solid so I increased.

Went to the 10am class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Calf Stretches
  • Squat Jumps


5,000m Partner Row

* Switch every 500m
* Run 200m after rowing

I partnered with Jason and went first. I was done with my run at 18:02. Forgot to look at the clock when he finished us off. Was pulling about a 1:50 on my first few rows, then about 1:45 on the 4th one and low 1:40 on my last one.

42-30-18 w/ Partner

  • C2B Pull-ups
  • Thrusters (95#)

We did sets of 7s in the 42. Jason did something to his shoulder with 1 thruster left. So then I did 24 of the 30 chest-to-bar pull-ups. We went sets of 5 on the 30 thrusters, I did 14 or 15 of the 18 pull-ups, and then each did 5-4 thrusters. Finished in 10:44 but with Jason getting hurt there was a lot of extra rest time. Not sure why he tried to keep going. 😦

I walked 200m to cool down.


5 Sets

  • 10 GHD Sit-ups
  • 10 Back Extensions (45#)

Finished off with Crossover Symmetry Plyometric. I’ll do some stretching tonight. Time to get some work done on the garage and clean up the yard.