Started out with some mountain climbers, wall balls and lateral lunges to warm up our legs and hips before we started our strength portion for today.
Front Squat – 5 at 60%, 5 at 70%, 3 at 80%, 3 at 85%, 3 at 90% (1RM is ≈ 295 lb.)
I haven’t been doing front squats regularly and this was a challenge at 85% and 90%. I focused on getting my hips back and leading with my elbows. I hope more front squats are programmed down the line.
WOD (Partner) – AMRAP 25 minutes, 500m row, 40 Deadlifts, 30 HSPU, 20 Hang Power Cleans, 10 Muscle Ups. Every five minutes, 20 burpess
This was my dad’s first day after the on ramp and I decided to do this partner WOD with him.We used the same weights instead of getting two barbells out and I also scaled the muscle ups. I wanted to keep a pace that my dad could keep up with. He did great, scaling the movements so that he was constantly moving. It was a great experience and I’m happy that he’s getting some exercise.
Plank Holds – 3 rounds at 60 seconds each.
Used a 25 lb. plate and had a 30 second rest in between rounds.
Overhead Squat – 5 at 60%, 5 at 70%, 3 at 80%, 3 at 85%, 3 at 90% (1RM is ≈ 200 lb.)
I hit a PR during this workout. My previous 3RM was 175 lb. and I managed to lift 180 lb. I can tell my form is improving, at heavier weights I have to fight for position but it’s becoming easier. Hopefully I can set a new 1RM next week.
WOD – 4 x RFT 400m Run, 10 Power Snatch (75 lb.), 15 Box Jumps. Rest for 2 minutes after each round.
This WOD was fun and challenging. I decided to use a 75 lb. bar since I wanted to get through the snatches and box jumps as fast as possible. Managed to be consistent with my time and finished all rounds under 4:20.
My main goal was being consistent and I managed to finish at least two rounds every set. The wall balls were what slowed me down the most.
Lift Heavy and Level Up!