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.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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