A. With class
Front Squat x 1 rep
Rest as needed
Technically we weren’t supposed to go for a PR, just build to a heavy front squat. But whoops did it anyway. 210#!!! Just over a month ago my front squat was 175… 35# increase in a MONTH!!
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
55/65/75 then jumped by 5s 80/85/90/95/100/105/110pr/115pr/120f
YAAAAAAAAAAAAAAAAAAAAY!!!!!!! My last 1rep was a 105 power snatch and all of these were full! Hallelujah! I also got 120 overhead really easily but just couldn’t stand up. Slowly but surely I will get there! Happy dance ensued!
C. Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%
Completed with 225#. My last 2 rep was 210… boom suckas. Have I ever expressed my love for back squats?! Because it could rival the greatest love of all.
Friday July 25th, 2014
A. Establish 3 rep push press
65/85/105/115pr/120pr BOOM! My previous 1 rep was 105 and I took it for THREE! Then added 15 more pounds for 3!! YAAAAY.
B. 8 min AMRAP
3 Muscle-Ups (2:1 jumping chest to bar)
6 Ring Dips (normal dips with bands)
9 Alternating Lunges 155/105 (done rx)
Got through 3 rounds and 10 reps. I am super crappy at lunges. My balance is tough coming back from the extension. However, I got my breathing better in balance and was able to maintain core significantly better through this WOD than the last time we did lunges.
All in all, the week was pretty solid. Worked on some aspects that are rough for me (heavy power cleans and running) and got to bang out some strengths (squats all day erry day). Can’t wait for next week.
I’ve got a post due about my lack of weight loss aka holy weight gain, batman. But first, off to find a dress to attend a wedding and then go buy a wedding gift. Last minute shopper on the century, right here, y’all!