Tag: Bottom Squat Hold

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

  • 2×135#
  • 2×165#
  • 2×185#
  • 5x2x205#

Snatch Deadlifts

  • 3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

  • 5×205#
  • 3×245#
  • 4×280#
  • 1×300#
  • 4×280#
  • 1×310#
  • 4×280#
  • 1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 10 Pistols
  • 10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

  • 5:00 Bottom Squat Hold
  • 6:00 EMOM of 50 DU
  • 5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Head Case

My hamstrings are a little sore from the good mornings. Was up at 5:30 to take Mom and Dad to the airport. Hit up Open Gym in Bay City to lift.

Warm-up

  • 5:00 Bottom Squat Hold
  • 3×50 Band Pulls
  • Stretching

OLY

  • 45# Position Work
  • 4x3x95# Muscle Cleans
  • Cleans w/ blocks at the knee
    • 2x2x135#
    • 2x3x155#
    • 2x2x185#
    • 2x2x205#
    • 2×215#
    • 5x1x225#

I started to hit that mental barrier at 225#. So stupid! I just did a 255# power clean from the hang too weeks ago and I’m afraid of 225#. After a couple of false starts and iffy attempts, I convinced myself to stop being a pussy, pull, and drop under the bar. Last few reps were much better with confidence. I hadn’t done 225# from the blocks before so that was good. I am such a head case though and still think about those near-disaster PR cleans of the past. I need to get comfortable dropping under the bar to squat them and today was a good step back to it.

Back Squats

I didn’t plan on squatting, but Kevin was doing some and it was nothing crazy, so I jumped in with him.

  • 5×205#
  • 5×235#
  • 3x5x262.5#

That 2 hours flew by! Finished up with another 5:00 bottom squat.

Conditioning

Got out the sled when I got home. 140# total after adding 115# of bumpers and I also wore the 20# weight vest. Went 0.51 miles in 13:01.

Did a final squat hold of 3:00 to make 23 minutes on the day since I had done a couple of 5s in the morning.

Gut It Out

Needed that rest day yesterday. I got a massage from Cora and had laser therapy on my shoulder. I also did 4 sets of a 5:00 bottom squat hold throughout the day and some hip/couch stretching at night. Knees feel a little “creaky” this morning.

Out in the garage this morning to attack the plan early.

Warm-up

3:00 Bottom Squat Hold

Back Squats

chest-up

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×245#
  • 3×275#
  • 10:00 EMOM 2×295# (Rapid Fire!)

After I got through the 5th rapid fire set I figured there was no way I was finishing unless I increased the rest. Finished without making adjustments, but it was one hell of a grind. Writing a nice reminder on the board right in front of me helped a lot since I didn’t have anyone there to yell at me.

I went immediately into a 5:00 squat hold. :-/ Felt really good actually.

Good Mornings

E2M 12:00

  • 6×135#

Really focused on driving up be engaging the hamstrings and glutes. Did another squat hold of 3:00.

Double Under Challenge

7 Rounds

  • MAX Unbroken DU (Only count 30+ as a set)
  • 1:30 Rest

I got 60-69-75-69-90-45-71 with only 2 misses. I dad a 24 going for the 2nd set and a 5 going for the 6th set. Was good work on larger sets instead of always hitting that 30-40 range and artificially stopping. Good way to start the final week of 1,000+ double unders with 508! I’m aiming for 1,500+ this week.

Yep, another 2:00 squat hold.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 2:00 Rest

Short and sweet, but very intense! I got 60, 57, and 56 calories. Finished with one more 2:00 squat hold for a total of 15 minutes. I’ll try for a 6:00 one later to get over 20 and set a single set time record.

Leg Limits

My shoulder feels back to “normal” again, meaning that it’s feeling like it had been for the last month and more. Low back is sore from deadlifts, maybe some from the bottom squat holds and GHD sit-ups. Hit up the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • Leg Swings

Strength

Front Squats with 3s pause on 1st and 5th reps of 5 working sets

  • 5×45#
  • 5×135#
  • 5×185#
  • 4x5x225# (w/ pauses)
  • 5×235# (w/ pauses)

Holy shit balls! When I did that first set with 225# I wasn’t sure I’d even be able to do all 5 sets with that weight. My upper back starts to round when I come out of the hole, especially as I get deeper in a set. Hopefully the bottom squat holds will help my positioning and strength in the upright position.

Front Rack Lunges

  • 6/6 @ 135#
  • 6/6 @ 135#
  • 6/6 @ 155#

The prescription was to use 50% of our heaviest from the front squats, but that would have been way too light. Gotta push it!

Conditioning

20:00 EMOM

  • Odds: 12 Box Jumps (30″, no rebounding)
  • Evens: 15 cal Row

I was finishing the box jumps at about 37 seconds each time and maybe a little more on the rower. I could really feel my calves on fire after that was over. No surprise with all of the double unders I’ve been doing. I still need to get 300 more before Saturday though!

Cool down

  • 3:00 Bottom Squat Hold
  • Calf Stretching

After lunch I said screw it, time to get those dubs out of the way so I can rest tomorrow.

Every 15 seconds for 8:00

  • 10 DU

Something a little different with just short sets, but figured it would be good after all of the box jumps this morning. When I didn’t miss it was a 1:2 Work:Rest, which was good. I probably missed during 8 of the sets. Not good, but my calves have had a rough couple of days. Week 3 of DUBS is in the books with 1,346.

I gutted out a 5:00 bottom squat hold, so only need to get in 5 more minutes tonight.

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

  • Zombie Kicks
  • Leg Swings
  • Band Scap Retrations
  • Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×345#
  • 5×375#
  • 5×385#
  • 5×405#

Felt solid. No back issues.

Shrugs

  • 3x5x225#
  • 2x5x255#
  • 2x5x285#
  • 5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

  • ~350m (3 rectangles at SF)
  • 21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.

Knock Knock Noggin

Woke up wish a pounding headache in the middle of the night and it didn’t start going away until late afternoon. So I didn’t make it to the 9am. The workout was bench press and a bunch of bear complexes, so instead of going in for a night class and having to modify everything, I decided to do some stuff in the garage around 5pm.

Warm-up

3:00 Air Dyne

Conditioning

Running Clock…

  • 0:00 – 0:30 Air Dyne (:30)
  • 0:30 – 1:15 Rest (:45)
  • 1:15 – 2:15 AD (1:00)
  • 2:15 – 3:45 Rest (1:30)
  • 3:45 – 5:15 AD (1:30)
  • 5:15 – 7:30 Rest (2:15)
  • 7:30 – 9:30 AD (2:00)
  • 9:30 – 12:30 Rest (3:00)
  • 12:30 – 14:30 AD (2:00)
  • 14:30 – 16:45 Rest (2:15)
  • 16:45 – 18:15 AD (1:30)
  • 18:15 – 19:45 Rest (1:30)
  • 19:45 – 20:45 AD (1:00)
  • 20:45 – 21:30 Rest (:45)
  • 21:30 – 22:00 AD (:30)

Notice how the work rest just goes backwards after the 3:00 rest in the middle. I used my AD2 and accumulated 456 calories.

Midline & Mobility

5 Rounds NFT

  • 60s Plank
  • 90s Bottom Squat Hold
  • 30s Shoulder Box Stretch

Shoulder Box Stretch?

shoulder-box-stretch

Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine. Again, be patient. You’ll probably look more like the lower image than the upper image when you start out.
Image and description via The Outlaw Way – Connectivity 140418

While watching TV at night I did 3 long bottom squat holds of about 2:30-3:00 each to total 15 minutes for the day. I also did some of the couch/hip stretch, though I missed the first part now that I watch the video again.

I’m going to shoot for at least 15 minutes a day of the bottom squat hold and some of the hip stretch while watching TV at night. I don’t have any serious problems with these areas, but I could be better. Might as well do something useful while watching TV and I need to take breaks from work during the day.

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

  • 3 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 170#
  • F/1 @ 175#
  • F/F/F/1 @ 180#
  • F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 255#
  • 1 @ 265#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305#
  • 1 @ 215#
  • 1 @ 325#
  • 1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

  • 20s Bottom Squat Hold
  • 10 Zombie Kicks
  • 5 Burpees

Strength

10:00 EMOM

  • Odds: 5 RDLs (195#)
  • Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

  • 8 Strict Chin-ups
  • 30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

  • 5 SH to OH (115#)
  • 10 Deadlifts (115#)
  • 15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

  • 3:00 Air Dyne
  • Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#
  • 155#
  • 160#
  • 165# (Fail)
  • 165#
  • 170#
  • 175#
  • 180# (PR)
  • 185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

  • 5 x 85#
  • 10 Strict Chin-ups
  • 5 x 105#
  • 10 Strict Chin-ups
  • 5 x 115#
  • 10 Strict Chin-ups
  • 5 x 130#
  • 10 Strict Chin-ups

Pendlay Rows

  • 5 x 115#
  • 5 x 135#
  • 5 x 155#
  • 5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

  • 200m Row
  • 30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

20130912-121928.jpg

Went to the 7pm class.

Warm-up

3 Rounds

  • 1:00 Bottom Squat Hold
  • 15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 225#
  • 5 @ 265#
  • 5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

  • Deadlifts (225#)
  • HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

  • One-arm Snatches (45# DB, alternating)
  • Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

  • 5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
  • 90s Rest

Good work to improve shoulder strength and stability.