Front Squats of Death

Much needed rest day yesterday. My upper back, shoulders, and chest were all feeling really rough and overall my body was beat up. Was not really looking forward to the amount of work programmed for tonight.

Back Squat

Add 0-5-10 pounds over the last 3×4@80% type workout.

  • 10×45#
  • 8×135
  • 4×205
  • 4×245
  • 4×275
  • 4×295
  • 3x4x315

I had used 305 so went with the 10# jump. Didn’t put on a belt until 295. Felt good.

Clean from Blocks (knee)

Work up to 3×3 @ 80%.

  • 3×135#
  • 3×165
  • 3×195
  • 3×215
  • 3×235
  • 3×245
  • 3×255

Ended up being a couple of inches below my knee. I’ve never liked block cleans and always had a hard time getting myself to commit to dropping under. No issue today so I bumped it up on my last two sets. Maybe it was because the blocks were lower.

Split Jerk

Work up to a daily 3 rep.

  • 3×135#
  • 3×185
  • 3×215
  • 3×245

At this point everyone was starting to feel things a bit so nobody pushed the weight here today knowing what we had coming in the metcon.

Accessory

We combined these to save some time.

2 Sets

  • 12-15 GHR
  • 12-15 Dumbbell Bent Over Lateral Raises
  • 6-12 Barbell Curls

I had to use the tiny orange band for my GHR and did 12 reps. Used 20# DBs for 15 laterals. Sets of 12 curls using 35# and then 65#.

Conditioning

3 Rounds

  • 15 K2E
  • 10 Push Press (185#)
  • 15 Front Squat (225#)

Heavy, but with today sandwiched in between two rest days, we figured it was a good one to grind away and do the work. Ugh it was so fucking horrible. I did 9-6 and then 6-5-4 for 2 rounds on my knees to elbows. Was able to go 6-4 on every round of push presses, and didn’t resort to any jerks. The front squats were fucking death! I started 6-4-3-2 I think, then 4-4-4-3, and the last set I felt like I was going to fail every rep. My core was giving out. I think I went 4-2-2-2-2-2-1. I was going for the 3rd and final rep there on the end and had to bail at the bottom. Walked over and finished using Bryan’s bar for the final rep. Took me 18:13. Wore a belt and used racks for both bars. I was taking so much rest time between sets and still couldn’t breath or feel confident in the squats.

Oh no, not done yet!

  • 10-20-30-20-10 Row Cals
  • 30s Rest

The 10 and 20 were decent, but my legs didn’t have anything more after that. Finished in 5:44.

Talk about a session from hell. That was way too much work for one day. Normally the programming has been taking about 90 minutes. Today it took us 2:15 and we were not screwing around, even speeding up by putting the accessory movements into a little circuit. I’m going to try to finish the final day of the Thruster Attack tomorrow if I feel good enough.

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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