As much as I wanted to do so, I did not work out yesterday. ‘Twas difficult to rest. I watched the first 4 episodes of Game of Thrones.
I attended the 3rd session of the Barbell Club, and I can’t emphasize enough what an excellent coach James is!
A: Front Squat (5×3 @ 2,1×1 75% of 1RM)
One one thousand, two one thousand (descent), three one thousand (hold at bottom of squat). four one thousand (ascent), five one thousand (rest between reps). And then other two times per set.
As I just established new 1RM of 225 this week, I front squatted 170#. This was tough, the last rep of the set in particular. James critiqued my squats and said, “Nice job, Paul.” That’s all I need to hear to have my day made.
A mere 15 front squats yet I was a sweaty mess from start to finish.
B: Clean (Not TNG)
Not touch and go. I asked James what percentage of 1RM the cleans should be and he said, “The same as the front squats, about 70 to 75 percent.” I hovered the mouse over the graph for clean and as my 1RM is a recently achieved 170 that put the weight at about 125#. I had 135# on the bar. I said, “Good, that means I can lower the weight.” James replied, “Just do 135.” I honestly thought he was kidding, so I laughed and said, “You’re kidding, right?” “No,” he replied.
One hundred thirty-five is almost 80% of 1RM and almost 95% of my bodyweight.
I knew this was going to be tough, and it was. I surprised myself, however, in that I did a pretty good job, yo. I did miss the 3rd rep of the last set. Yup, I redid.
C1: Clean Grip RDL (Rest 60 seconds)
C2: Pendlay Row (Rest 90 seconds)
I worked up to 160 for RDL and 115 for row. This was also tough, and my hamstrings were on fire.
D: Metcon (Time)
PS & GHD sit-ups
James let us know that the prescribed weight for power snatches was 135#. Ha! He instructed us to choose a weight that wouldn’t allow us to complete the sets unbroken, i.e., that we’d likely need to drop the bar from the top.
I’ve never power snatched 95# in a metcon. Until today. My current 1RM is 105.
This was f@cking awful.
I completed all snatches as single reps. The GHD sit-ups were exceedingly easy in comparison, and I completed all rounds unbroken and quickly.
Time = 5:49.
Nineteen seconds slower than Jeff.