Back Over 3

Convinced Kevin to squat with me at CFi this morning. I had to bribe him with Nutella donuts and coffee.

I warmed up with 50 walking lunges.

Coffee Squats

Jumping Back Squats

• 10×45#
• 5×75#
• 5×95#
• 5×115#
• 5×135#

Fun way to warm-up.

Back Squats

• 3×185#
• 3×225#
• 3×255#
• 3×285#
• 3×305#
• 3×315#

First time I’ve had 300+ on the bar in over 3 months. Felt pretty good.

Weather is so nice that almost nobody showed up for class today. Must be doing yard work and other fun activities. I did Crossover Symmetry Activation to get my shoulders ready.

Weightlifting

• 5 Hang Muscle Snatches (45#)
• 5 Snatch Presses (45#)
• 5 OHS (45#)

Power Snatch + Hang Power Snatch + OHS

• 75#
• 75#
• 95#
• 95#
• 115#
• 115#
• 135#
• 135#
• 155#

Used straps after 95# to save my grip some. Hang snatches felt weird today.

Conditioning

600-400-200m

• Row
• Run

Pulled the rowers outside to soak up some extra vitamin D. Not a crazy pace, but got the heart rate up and worked up a nice sweat. Didn’t even run a clock, which was relaxing.

Did Crossover Symmetry Iron Scap and headed home. Going out to golf my first holes of the year this afternoon.