Ahh, Tuesday mornings I get to relax a little when I wake up since we squat in CrossFit class. Thought I really do enjoy getting straight to the squat rack after I drink my protein.
Warm-up
- Crossover Symmetry Activation
- 100 Walking Lunges
- Bottom Squat Hold
Strength
Pause Back Squats (3s in the hole)
- 10×45#
- 5×135#
- 5×185#
- 5×225#
- 3×255#
- 3×275#
- 3×295#
- 1×315#
- 1×325#
I had planned the triples to 295#. Felt good, so went for a couple of singles. Some days you have to roll with it.
Gymnastics
E30S 5:00 (alt)
- 3 MU
- 2 MU
I knew I wouldn’t be able to go with 3s all the way so this seemed right to try. I almost called it quits after 4 minutes because I was dying. Fought for the 3rd rep in that 9th set. Took a few extra seconds before starting the final set of 2, but missed the last rep! 24 muscle-ups in under 5 minutes though. Volume is increasing.
Conditioning
10:00 AMRAP
- 8 Deadlifts (95#)
- 4 Curtis P (95#)
- 8 HR Push-ups
I coasted through this morning. In the second round when I went to take the deadlifts into the first squat clean not really sure what the fuck I was doing, but I pulled the bar in to my legs and smashed myself right under both knee caps. Hurt like a mother fucker! I actually had to walk away and shake it off. I dropped every Curtis P today. Finished 5 rounds plus 8 deadlifts, and 1 Curtis P.
Did Crossover Symmetry Iron Scap and headed home.
