Lower Body Beatdown

Legs, butt, and abs are a little sore from the squats. Chest still sore from a couple of days ago. Back to the 9am class this morning.

Warm-up

  • Crossover Symmetry Activation (at home)
  • Couch stretch
  • Bottom Squat Hold
  • Band Pulls
  • Leg Swings

Strength

Box Squats with ~30s rest between the 10 sets @ 55%. Speed reps!

  • 5×45#
  • 5×135#
  • 10x2x175#

Right at 50% for me, but I was ok with that since it let me keep up the speed and I squatted enough yesterday.

2014-05-22-sumo-deadlift-395Sumo Deadlifts

  • 5×135#
  • 5×225#
  • 2×305#
  • 2×345#
  • 2×375#
  • 2x2x395#

Felt better than I was expecting. Didn’t have any desire to go up to 90% though, especially based off my old PR.

Conditioning

“Nancy” – 5 Rounds

  • 400m Run
  • 15 OHS @ 95#

I’d only done this one with 85# before and it took me exactly 15 minutes. Wasn’t sure how it would go today since I haven’t done any OHS in 3 months. My goal was to finish every round of OHS unbroken, but I couldn’t keep it stable in the last round and lost the bar during my 12th rep. Took me 16:58 to finish. My legs have really been taking a beating lately.

Did CS Recovery when I got home.

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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