Wednesday, September 2, 2015
(11AM) Blair, Anke, Tim, Steve B, a few other guys and me
Single unders, RKBS (25#), 10 lunges (25#), double under attempts, 10 RKBS (25#), 10 lunges (25#), 10 AKBS (25#), Goblet Squats (25#), AKBS (25#), Goblet Squats (25#)
Front Squat – 5-3-1-1 at 75%, 85%, 90%, 95% then 1-3 attempts at 1RM
I partnered with Steve B. For the progression I used 135#, 145#, 155#, and 165#. Then I repeated my previous best at 175#. On my next lift, I got 180# PR! On my next lift, I buckled on the way down with 185#. I am not sure what happened. Maybe I wasn’t set properly. On my final lift I was successful at 185# (another PR!) but felt a little pop in my left groin. I will make a point of icing it at my desk if possible. Steve B put up 205# after his PR at 195# last week.
AMRAP: 10 minutes: 10 double unders, 10 sit ups, 20 double unders, 20 sit ups, etc. L2: half double unders, L1: single unders
I did L1 and got to the round of 50, completing the jump rope and did 11 sit ups before time was called. I could feel the left groin on the early sit ups, but then it started to dull. On the round of 20, I had to start breaking up the sit ups. I was thrilled to get through the round of 40 (which represented 100 sit ups). I did a few double under attempts at the end of each round of single unders. Looking forward helped a lot.
Mobility – couch stretch, legs flared against wall, calf stretch