Tag: Rapid Fire Squats

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.

Excited for Thrusters!

My back and hips were sore when I crawled out of bed this morning. I’m thinking it’s from the spinal decompression table since they’ve been ramping up the percentage or whatever setting they use. In for the 9am class.

Warm-up

4 Rounds of Tabata Mash-up

  • Jingle Jangles
  • Bear Crawls
  • Squat Jumps

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 3×275#
  • 5×295#
  • 3×325#
  • 3×345#
  • 3×365#

Wasn’t going near the 5×1 @ 90+% and aggravating my back again. These felt better than the lifts a couple of weeks ago, so I’d say treatments are working.

Conditioning

E2M

  • 7 Squat Clean Thrusters (“Cluster”)

* You have 1 minute to complete and 1 minute to rest. Start at 135# and add 5# each new set.

I made it through 150# and got stuck in the hole with the 5th rep of 155#. So that’s 4 full sets plus 4 reps. Pretty brutal. Happy to be able to go through that pressing movement though, because yesterday I couldn’t even shoulder press a PVC pipe!

2014-03-06-sq-cl-thrusters

5 Rounds

  • 10 Pull-ups
  • 10 Wall Balls (20#, 10′ target)

Pull-ups didn’t feel the greatest even doing just the kipping variation instead of butterfly to take some strain off the shoulder by eliminating the bottoming out. I had to break up sets quite a bit after the first 10 unbroken. Finished in 4:55. I could feel some weakness in the shoulder doing wall balls too, but did those unbroken without a problem.

Felt good to be able to participate fully with the class. First time in 2 weeks I haven’t had to substitute any movements.

Over to Kevin’s at 6pm for a squat session.

Reverse Hyper

  • 3x15x50#

Nice and light. Figured it would be good after deadlifts today.

Then I did Crossover Symmetry Activation (8 reps). I used blue (heavy) and yellow (light) for bands, except had to use the lightest green band on my right side for the 90/90 because the yellow was killing my shoulder.

Back Squats

  • 20×45#
  • 8×155#
  • 5×225#
  • 5×255#
  • 3×285#
  • 10:00 EMOM 1×305 (rapid fire!)
  • 10×225#

Worked up a good sweat with the set of 10 at the end.

Finished up with Crossover Symmetry Iron Scap. I used the red bands for Tiger Walk and Bear Hug and green for all of the rest. Super light, but with the injured shoulder it was plenty and I did double the reps for everything.

Rapid Fire Squats with 285#

Went to open gym tonight to train with Brent.

Warm-up

  • 500m Row
  • 45# Clean Position Work
  • 95# Clean Position Work

Power Cleans

  • 3 @ 125#
  • 3 @ 155#
  • 2 @ 185#
  • 1 @ 215#
  • 1 @ 225#
  • 1 @ 235#
  • F @ 245#

I gave up on that last one before I even started. Would have been a power clear PR. My clean feels terrible compared to my snatch.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 2 @ 255#
  • 10 x 2 @ 285# (rapid fire!)

Brent and I went pretty much one right after the other for those last 10 sets. Finished just under 9:00. Last few sets were a big struggle for me to get the 2nd rep.

Bench Press

  • 5 @ 135#
  • 3 @ 165#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 215#
  • 2-F @ 225#
  • 3 @ 205#

Getting better, but right arm was still the failure on 3rd rep at 225#. Don’t think I’ve ever done more than 1 at that weight though.

WOD

5:00 AMRAP

  • 15 Ball Slams (15#)
  • 25 DU
  • 10 Pull-ups

Everything unbroken for 3+42, 8 pull-ups shy of 4 complete rounds. Haven’t done any double unders in weeks, so stoked to have done all 4 sets unbroken. The pull-ups weren’t bad either. Ball slams were terrible in that last round. Triceps were smoked from bench press.

Rapid Fire Squats

Over to Kevin’s garage tonight.

Warm-up

  • 3:00 Air Dyne
  • 10# plate work for shoulder shrugs and some squats holding it out front

OLY

Split Jerks

  • 2 x 75# (also 5×75# shoulder press)
  • 2 x 135#
  • 2 x 155#
  • 2 x 185#
  • 2 x 205#
  • 2 x 2 x 225#

Felt pretty terrible but I still tried to push it. Had 245# on the bar and then on my shoulders but decided to not even try it. The first set of 225# was ugly enough, so I dropped the weight from 245# and did another double with the 225#.

Block Power Cleans @ Knees

  • 3 x 135#
  • 3 x 165#
  • 3 x 195#
  • 2 x 215# (+1 fail when I didn’t even try to get under it)

The lifts at 215# were not so great. I got the bar low on my chest and without a good elbow turnover, so really had to save it. Was hard on my elbows!

Strength

Back Squats

  • 5 x 135#
  • 3 x 205#
  • 3 x 225#
  • 3 x 245#
  • 3 x 255#
  • 10 x 2 x 275# (rapid fire!)

Kevin and I kept going back to back on the 10 doubles with 275#. Our goal was to be all done in less than 10:00 and it was just a couple of seconds over 9:00 total, so under 9 for each of us individually. Wasn’t as hard as I was expecting and would be fun to try it even faster next time with no waiting between sets; go as soon as the other guy racks the bar. These are typically called cluster sets and your body is supposed to think of it as one big set.

4 Sets NFT

  • 10 Reverse Hyper (160#)
  • 5 Deficit Kipping HSPU (AbMat w/ 25# bumper and 55# competition plates stacked up)

I tried to do strict HSPU but could barely get one rep at that height.

WOD

Partner Rowing Intervals

  • 8 x 250m Row
  • Rest while partner rows

Same rower, so rest during transition time too. I think I got faster as the rounds when on. Definitely started to hit muscle fatigue in my hamstrings and ass in the last interval though, so good place to stop.