1. Conditioning
1 mile run
Result: cold and raining. Not fun. Just had to get this done for DK!
2. Squats
My legs were crushed before I ever got started today. So I backed off on the heavy and ultimately just wanted to complete the whole thing. 95 started out lite, but I was crushed by the end anyway. Super sore from all the running lately.
Notes: 6am. Cold. Really didn’t want to be there. Painful, just needed to get something on paper. Check.
Repeat of this workout from Jan 7.
1. Barbell Strength & Conditioning
7 x 1: 1 rep every minute
Result: 155
Much better that last time. I felt strong on all 7 lifts and didn’t feel crunched for time towards the end like last time I did this. I should’ve done 165, maybe 175.
2. Back Squats
This was super tough as usual. Great mix of cardio and strength. I wasn’t expecting to do so well since my back was really tired coming into this WOD from earlier this week. Very excited to hit 10 x 245, and follow it up with 20 x 190. I was SUPER done after that and was very pleased just to hit 30 x 145 (I was tempted to do 135).
1. Barbell Strength & Conditioning
7 x 1: 1 rep every minute
Result: 155
This was tough because it took about 20 to 30 seconds to setup and do the 3 rep set. So I was pretty gassed from the three squat cleans, and then not much time to rest. 155 was a great weight for this for me even though the first two rounds felt pretty light. Conditioning!
2. Back Squats
This was super tough. Major tunnel vision at the end of the 20s and 30s sets. Pleased with the weight selection (PR-ed over this same WOD 2 months ago).
Back was really gassed, but I felt stronger and more stable then last time by focusing on midline stability and properly setting up my spine for the lift.
1. Strength & Conditioning: Back Squat
Never done a WOD like this before. It took WAY longer then I thought (took a lot of rest between sets). It was fun and a very tough one. The single reps were really tough, and the 20s and 30s sets were a completely different type and level of pain.
Pleased with my weight selection. I wouldn’t have gone ANY heaver on any of this. Back was toast on that 30 rep set.
