Almost Back

Third night in a row I was in bed by 10. That’s some kind of record. My HRV shot up from 85 to 111 though; that’s how you recover! In for the 9am class at CFi.

Warm-up

• Crossover Symmetry Activation
• 100 Walking Lunges
• Bottom Squat Hold
• Zombie Kicks
• Squat Broad Jumps

Strength

Back Squat

• 20×45#
• 8×135#
• 6×185#
• 4×225#
• 3×265#
• 2×295#
• 2×315#
• 2×325#
• 2×335#

We did 5 push-ups after each set of squats, though I forgot to do them after the empty bar set, so it was 40 total. I’ve done 340# for a triple, so nearly back to normal loads. Positioning felt solid through every lift. I’d say I’m actually in a better place with my squats than I ever have been before. I’m paying a lot of attention to quality reps and it’s paying off. That was day 23 of squatting every day.

Conditioning

• Buy-in: 40 Sit-ups
• 5 Rounds
  • 8 Thrusters (95#)
  • 16 American KBS (53#)
• Cash-out: 40 Sit-ups

We did this one exactly 3 months ago when it took me 9:34. Today I shortened up my rest between movements and pushed through. Everything unbroken with a steady pace. Sit-ups still pretty slow. Finished in 9:05 for a 29 second improvement.

Midline

Weighted Planks

• 4 sets 45s (55#)
• 1 set 1:00 (55#)

So much sweat!

Lunge University

• 150 Weighted Lunges (33#)

Threw an empty women’s bar on my back and knocked them out without stopping. Finished in 6:50.

Did Crossover Symmetry Iron Scap and called it a day.