Back Over 3

Convinced Kevin to squat with me at CFi this morning. I had to bribe him with Nutella donuts and coffee.

I warmed up with 50 walking lunges.

Coffee Squats

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Fun way to warm-up.

Back Squats

  • 3×185#
  • 3×225#
  • 3×255#
  • 3×285#
  • 3×305#
  • 3×315#

First time I’ve had 300+ on the bar in over 3 months. Felt pretty good.

Weather is so nice that almost nobody showed up for class today. Must be doing yard work and other fun activities. I did Crossover Symmetry Activation to get my shoulders ready.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 OHS (45#)

Power Snatch + Hang Power Snatch + OHS

  • 75#
  • 75#
  • 95#
  • 95#
  • 115#
  • 115#
  • 135#
  • 135#
  • 155#

Used straps after 95# to save my grip some. Hang snatches felt weird today.

Conditioning

600-400-200m

  • Row
  • Run

Pulled the rowers outside to soak up some extra vitamin D. Not a crazy pace, but got the heart rate up and worked up a nice sweat. Didn’t even run a clock, which was relaxing.

Did Crossover Symmetry Iron Scap and headed home. Going out to golf my first holes of the year this afternoon.