Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

  • 10 PVC Passes
  • 10 Air Squats
  • 4x Run (60′)

Conditioning

5 Rounds

  • 15 OHS (95#)
  • 15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

  • 5×135#
  • 5×185#
  • 5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.