Friday, August 7, 2015
(11AM) Val, Stephanie, Elka, Rusty, Michael, Ben, Elian, and me
100m Jump Rope Run, 5 OHS with PVC, 60 foot bear crawl forward, 60 foot bear crawl backwards, 15 candlestick to pancake.
This was a tricky warm up, but it definitely got my core and shoulders warmed up.
Front Squats 5-4-3-2-2 reps @ 70%, 75%, 80%, 85%, 85+% of 1RM.
I warmed up with 45# and 65#. I estimated my 1RM at 135# so I started with 95# and the 5 reps felt pretty easy. I jumped to 115# and then 135# for the sets of 4 and 3. Feeling confident, I went for 145# and 155# for my last two sets. I finished with 160#, which is a new 1RM. Everything past 125# was more than I have ever front squatted.
Every Minute on the Minute for 12 min: Even: 50’ Handstand Walk, Odd: 50 double unders. L2: 30’ and 30 DU, L1: 30 sec ME HSPU & 30 sec ME DU.
As I don’t have handstands, much less handstand walks, I partnered with Elian and we did wheel barrow walks. In order to train for progression it is important to maintain a hollow body position. We traded off holding each others’ legs for 30’. I can’t string together double unders either, but still managed 10-15 in a 1 minute period. By the last two rounds of DU, I maybe got a handful.
Finished with some shoulder mobility and hamstring stretches.