Thursday, January 9
January 8, 2014Saturday, January 11
January 10, 2014
Warm-Up
3 rounds of
6 spider lunges w/ reach up on both sides
3 rolling split straddles
6 Alt Samson lunges
3 reverse hand position pushups
6 dead bugs (each side)
Strength – Pause Front Squat (30 min time cap)
1 x 10 (bar)
1 x 5 @ 35% FS 1RM
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 70%
3 x 5 @ 75-80%
Finisher
3 Rounds
1 minute jump rope (DU or SS)
1 minute Front Squats (clean bar from floor: 185/155/115; 123/103/73)
1 minute rest
0 Comments
Great to get back to some pause work. I worked with Dave who has made a triumphant return to the morning classes and hope he is here to stay.
My last 3 sets were at 185, which I was pleased with, though I definitely struggled to lead with my elbows and keep my back in a good position on the way up. Reminding myself to drive my knees out certainly helped a bit.
Solid metcon. I was fine on the DUs for the first 2 sets, but did not have enough stamina to string them together on set 3.
YES! Dave needs to stick with the 7am class. Best class of the day! It’s nice to have both Dave and Phil back. Now if Inge could just not leave…
I worked with Jamie this morning. It’s amazing how quickly strength is lost when you don’t continue to practice. It’s only been a mere 2 months since I’ve done pause front squats and today I was already feeling much weaker. Stayed on the lighter side, 70% instead of 75%, and the last rep of the 3rd set was such a struggle. It was really nice to work on them though like Phil said.
DUs were broken today and front squats felt much heavier than they should have. Glad I survived.
Boo!!! Evening classes all the way! The only thing I want to be doing at 7 am is SLEEPING.
I wish I wasn’t leaving! Can’t wait to be back in the gym tomorrow!
Whew… this was rough. Had to back off a bit after the weight selection from working with Dave L. and Abby went beyond 80% and my form collapsed pretty badly. The combination of breathing heavy and front squats was cruel, too – struggled to stabilize and never really had solid form (I think at this point I’m just saying it was effective).