Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

• 3:00 BikeErg (1,523m)
• 80′ Lateral Monster Walk
• 80′ Monster Walk
• 10 Monster Squats
• DB Shoulder Press
  • 10×15
  • 5×30
  • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

• 5×45#
• 3×95
• 2×135
• 155
• 175
• 185
• 195
• 205
• 210
• 215
• 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

• 800/550m Row
• 40 Double DB Deadlifts (50/35#)
• 800/550m Ski
• 40 Double DB Shoulder to Overhead (50/35#)
• 1,600/1,100m BikeErg
• 40 Double DB Squats (50/35#)
• 1,600/1,100m BikeErg
• 40 Double DB Shoulder to Overhead (50/35#)
• 800/550m Ski
• 40 Double DB Deadlifts (50/35#)
• 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

• 50s Sandbag Bear Hug Hold (100#)
• 20 DB Pull Throughs (60#)
• 50s Plank
• 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.