Workout of the Day
A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Compare to April 19, 2012.
A) 165 x 3/ 175 x 3/ 185 x 3/ 195 x 3/ 205 x 3 (NEW PR!! Woohoo!!!)
B) 20 Rounds and 2 Reps (I forgot my log book at home so I can’t remember exactly how much I did in each rounds…)
A. 185×4, 225×4, 245×4, 265×3, 275×1. I should have attempted 270 on the last round, but I’m just happy I finally made it through the prescribed number of rounds within the allotted time…and I didn’t stop at 245 (thanks for calling me out last time, George)
B. 23+11 (21+8 previously)
A) 225×4, 275×4, 315×4, 335×4, 355×2
B) 21+14 (air squats slowed me down towards the end)
Damn! I am just getting back some squat-action after a year of avoiding it due to knee pain and 355 seems light years away. Nice work.
We always look over while we’re warming up with a few 25s or 45s and Sean already has 315 on his bar. It’s incredible to watch. My legs would collapse.
it’s the shoes
A. 185×4, 205×4, 225×4, 245×1, 235×1
B. 21 (vs. 17 on 4/19)
I think I should have skipped the 205 set and went right to 225. Maybe I would have done better with 245 in a third set instead…
A.
125×4, 135×4, 150×4, 165×4…still ran out of time to do a 5th set…need a better strategy next time.
B.
22+14
Just squat more weight…
A – 135 x 4, 195 x 4, 225 x 4, 245 x 1, 245 x 1, 225 x 3 really not happy about the 245 fails…I know I can move that weight but end up sitting mid squat as the seconds tic by
B – 20+11 vs 16 rds in April…happy about that though.
A. 275×4, 315×4, 335×4, 365×4, 385×2
B. 23 rds even.
A. OHS. No rack for back squats
95×4
125×4
145×1
145×3
B. 5+1, 9+9, 14+1, 18+3, 22+14 total after each round
My last time was around 20 rds