Squats and Heavy Fran

I was not feeling very motivated for this

Back squats 10x2@65%1RM with 30 seconds of rest between each set

I used 105lbs. Felt pretty easy. Although I did hear someone yell for me to get my ass down and my chest up. Hmmm, always room for improvement.

Heavy Fran

For me this is 70lb thrusters and pull ups with the green band.

I got 9:19

Last time was 10:27

Happy about this.

PJ, BW metcon, row and box jumps

Oh boy, this was a long day.

Push jerks 5x3@90%1RM

55, 65, 70, 75, 80

My shoulders are still a little sore from Saturday's OHS but these still felt pretty good.

Then AMRAP in 10
4 pull ups
6 knees to elbows
10 lunges each leg

5 rounds

Ugh, I went down to the lightest band and the pull ups just took forever during the last few rounds.

I just STILL FUCKING SUCK at pull ups. I keep doing them and doing them and doing them.

Then I rowed.
200Mx5
150Mx3
30 sec rest between rows

Then (yes, there's more)....2 minutes max box jumps
I got 60

Whew. I don't mind going to the gym after work. But it really makes for a long mother fucking day. By the time I get home, shower and eat it's time to go to sleep so I can do it all again.

Sweet.

DL, High pulls and a metcon

So...back to the gym after the Christmas food orgy...

Deadlifts 10x2@135 lbs

Went great

Then High pulls 4x2@100%1RM of my power clean

65, 70, 80, 90

That last one at 90 lbs was pretty shitty

Last but not least, the metcon

AMRAP in 10

5 OHS@65lbs
10 KBS@35lbs

Got 6 rounds

Holy shit, those OHS slow me way the fuck down.

And I really NEED a 40lb KB!!!!!

To hell and back in 7 rounds

I dreaded this one...

7 rounds
5 85lb front squats
10 35lb KBS

Time: 9:54

After I finished I realized I was supposed to use a 30# KB

Haha..oh well, that's good :)

Squats, squats, squats...

Anything wrong in my life was surely fixed by doing all these squats.

Back squats 3x5@90%1RM

125, 130, 135

135 is NOT 90% ...my 1RM is 160
But...the last few times I have squatted I have not felt very strong and I don't think I was getting low enough. I know this is because I wasn't having someone spot me. After my epic fail a few months ago I have a weird mental block about heavy squats.

So...on the last set I asked for a spotter. What a HUGE difference!! He didn't actually have to help me at all. Just knowing he was there made a huge difference for me. I felt better and got low enough.

From now on I'm using a spotter, I swear...

Then a BW metcon
It was going to be 10 rounds
5 pull ups (blue band)
20 squats.

Hahahaha...no.

Normally I use the green band but I thought it was time to move on to the blue band. Well...not for this metcon. I started with the blue, but had to switch to the green on the second round.

It ended up being 10 rounds
7 pull ups (green band)
20 squats
Time 11:08

And today is front squats....oh boyyyy....

Push press and 2K row

So, I was still kinda sore from the DL/thruster metcon....but nothing horrible

Push press 6x3@95%1RM

65, 65, 70, 75, 80, 85

I was definitely feeling these on the last set.

Then the row

Gross

For some reason I was thinking the last time I did this my time was 9:17. Obviously I wanted to beat that. When I got 9:19 I was pissed. Then I checked my notebook this morning.

My last time was 9:36

Haha...yay!

Deadlift/thruster metcon

I love this workout.

It's short and horrible.

12, 9, 6
145lb DL
65lb thrusters
5:39

This is a PR by 9 seconds.