Back On Track

Had a much better mood going into the gym tonight. Feeling pretty rested. Over the whole back squat mishap and smarter from because of it! Ready to have some redemption on the Front Squat tonight.

Strength
Front Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(2)- 275 - 315 - 365 - 385 PR - 405
- Stoked! Added another 10# to my front squat! Probably had a another 5 in there, but wanted to give 405 a crack. I thought I handled it pretty well, until I tried to stand it up..haha. My goal gets closer and closer!!! Can't wait for the next few months of training! Just gotta keep working hard and stay out of my comfort zone!

WOD
3 rds FT:
 400m Row
 21 Wall Ball Sit Ups (20#)
 12 Power Cleans (115#) (all UB)
= 10:41
- Good WOD! Pushed it pretty good on this one. The whole WOD I was chasing CT's time from the class before, which I thought was 10:26. I was around 6-8 reps in to my last round of cleans when I past that time. I thought about dropping the bar at that point for a rest, but decided to fight through it. CT started counting down and I thought he was doing it to keep me sub 11. Once I was done he pointed out that I got him by :04 because I read his time wrong. Sweet!

PC Work 
Accumulate 3:00 Chinese Arch w/ 25# - 1 loooong set. Time to up the weight!

Getting One In

School will officially begin tomorrow. Looking forward to another great year with my co-workers and students. We got a bunch of new fitness equipment in that I can't wait to put to good use. I'm heading to So Cal on Thursday night for one my best friend's wedding. Super excited as I haven't been back home in almost a decade. Looking forward to seeing some old friends! Hit Prevail up for a back squat session (couldn't miss that) and one last WOD before I head out of town. Tomorrow is my lovely daughter's 3rd birthday...family time tomorrow!

Strength
Back Squat - 5 x 2 @ 90% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(5)-315(3)-365(2) --- 415
- Been sitting for two days straight and my back and hammies are feeling it. Quick stretch tonight though as I wanted to try retain some stretch reflex for the heavy sets. Burned through my warm ups to get my body temp up. Weight was feeling light from the jump. My legs definitely enjoyed the last two days off. 415# felt good on my back. Kept the reps as fast as possible and as deep as I could get em. Felt strong tonight!

4th set...415# dbl Back Squat

WOD

5 rounds of total time - push ups for score:

  400m Row (1:20, 1:22, 1:21, 1:26, 1:23)

  1:00 ME HR Push Ups (34, 25, 22, 22, 21)

   2:00 REST

= 1136 - 124 = 1012

- Another one of those "this looks easy" sneaky WODs. Last few rounds were a struggle on the rower. I had a good groove in the push ups. My arms were just swollen by the 3rd round of rowing. Thought my legs would give me more problems coming right off the squats, but nope...they were fine. Rowed next to Alex, which helped push me on the rower a ton.

Cash Out

Strict GH Raises - 4 x 8

- Gotta get the PC work in!

Almost Had Him...

Woke up this morning expecting my back to be pretty stiff and was pleasantly surprised...it felt the best it's been in weeks! I've had this nagging nerve tightness in the middle of my left hamstring. I barely felt it at all today. Pretty stoked about that. Quads are still pretty sore and tender from Team WOD on Satruday. Other than that...pretty excited to get after it today.

Warm Up w/ DUs...hit 152 UB!!!

Strength
Press - 2 @ 80% EMOTM x 10
bar(10)-95(8)-135(5)-155(2) --- 185

then...

Weighted Ring Dips - 3 x 5
26# --- 35#-45#-45#
- Goal was to knock the double out in :07 or less (lift off to re-rack). I wanted to be fast all the way through. Every round was good with a little too much struggle on the 10th...fatigue started to set in. Ring dips were good. Need to start heavier next time.

WOD
4 rounds FT:
  5 Squat Cleans (135#)
  400m Run (odd rds) - 400m Row (even rds)
= 9:50
- We had a good friendly competition tonight between Charlie, Chris, and myself and Hannah too (since she beat Charlie). The cleans were in my favor, the runs were in Chris's, and the rows were in Charlie's. Looking back we should have bet burpees on this one! All three of us got off the cleans in the 1st rd about the same time. Chris pulled ahead on the run. I closed the gap on the cleans. He was about 50m in front of me off the rower. He tricked me on the 3rd set of cleans. He dropped the bar on his last two reps. Going into the last run my plan now was to make sure I just stay close enough to pull ahead on the cleans. That little sucker got back to the bar and ripped off 5 UB...little slower pace than his earlier rounds...but still UB! I was able to catch up and was right behind him going up the stairs to the rowers. He wound up finishing :11 ahead of me. I had some technical errors starting the rower up. I'm sure I still would have lost because his pace was faster than mine, but it would have been by a few seconds not eleven. Good times...Hannah and Charlie finished seconds apart as well.