Fitness
A. 5 Sets
5 x KB Front Rack Squats – Heavy!
45 Sec Rest
5 x KB RDL – Heavy!
B. Every 2 Mins for 20 Mins (10 Sets)
150M Row/Run
5 x Deadlifts
Performance
A. Establish a 10 Rep Back Squat
B. Every 2 Mins for 20 Mins (10 Sets)
150M Row/Run
3 x Heavy Power Cleans
Sport
A. Back Squat – 3 x 10 w/2 Min Rest
B. Every 2 Mins for 20 Mins (10 Sets)
150M Row/Run
3 x TNG Squat Snatches
-Post results under comments
A. Worked up to 10 reps of 165lbs….. Thinking I need to max out one of these considering my last max was 185lbs!
B. Deadlifts
3 Rounds @ 155lbs
7 Rounds @ 135lbs
A. 165 hip is starting to feel better but knee was a little sore, didn’t want to push either
B. done w/run
A. Worked up to 185# set of 10. Could have probably done a bit more but by the time you work up to 10 of a heavy weight, hard to go up 10# and do another 10. Next time…
B. Done – 4 rounds @135#, 6 rounds @165#, with running.
Love the new gym!
Performance:
A. @205
B. First 5 rds @155 – last 5 rds @175
Performance
A. 125#
B. First 6 rounds at 75# then to 85#
A bit tired tonight so just didn’t have it in the legs to do more in the back squats.
Have had a weird knot in my butt/hamstring hip area and it is so tight that it was causing an annoying twinge. Decided to opt out of anything squat based so I can work it out with a lacrosse ball first. I don’t want to risk pulling anything before the weekend. Did the ski erg thing and that was it. Will continue to try to work it out tonight with a lacrosse ball. I have had this before and it always goes away just fine if I’m careful.
Sport:
A. Kept it light per coach @ 95-115-135
B. All rounds @ 95# snatch
100 abmat sit ups ( sure wish we had a GHD machine at the new space).
Granite Games wod #2 with partner at Crossfit chanhassen. Went well!! Snatch practice. So pumped for the weekend!
Fitness tonight:
A. Done
B. 85# DLs
exhausting! but good for me!
Did Oly and then the Fit Class
A. 65-85-105-115. Kept it light- coaches orders.
B. 4 sets at 95, 3 sets at 105, 3 sets at 115 squat snatches. Couldn’t seem to squat low enough. Did runs.
Then 3 min calorie rows 3 minute rest for 5 sets. yuck!
A. Jumped from 135 up to 155, bailed after 5. Then was fatigued for 145… but got 9.
B. Done at 105#.