Feeling the bottom

And I’m not talking about James Franco. I am talking about the bottom of the overhead squat.

I completed today’s programmed workout with the 9:30 athletes and CD led the session. A good time was had by most. Dianne seemed to be in a  funk and I almost hugged. I then remembered that I’m not a hugger.

Back Squat (5-5-5-3-3-3-1-1-1)

Complete sets or rep every 2 minutes

I love back squats, and the lifts felt great today. I completed sets/reps @ 135, 155, 175, 195, 205, 210, 215, 225, & 235, a little more 90% of 1RM. Jen provided direction and support (and avoided saying “You got this!”). The last rep felt the best!

Metcon (2 Rounds for reps)

5-min AMRAP
Row 350m
Max rep floor presses (65/55% of bw)
Rest 2 minutes
5-min AMRAP
Row 350m
Max rep SDHPs (65/55% of bw

While not overly challenging, this was a taxing workout. I always enjoying cashing in with a good row, and I kept pace at 1:46/500m both rounds. I floor pressed and sumo dead-lift high pulled 95#, a little more than 65% of bodyweight. I completed 15 floor presses out of the gate, and completed no less than 5 reps at a time, constantly mixing up my grip. I completed 5 SDHPs at a time except of the last set of 7 reps. I completed 67 presses and 47 SDHPs for a total score of 114.

So that I could observe CM, I attended the 11:45 session. Yup, I modified.

Overhead Squat (5-5-5-3-3-3-1-1-1)

Complete sets or rep every 2 minutes

I completed sets/reps @ 75, 80, 85, 90, 95, 100, 110, 115, & 125. I recorded all sets to ensure that I squatted below parallel. I didn’t do so the very last rep, but I did on the second attempt. Julie was kind enough to record and Marni was kind enough to let me know when I squatted below parallel.

I did indeed attempt to narrow grip, but was uncomfortable doing so. I incorporate wide stance and wide grip. To each his own.

Metcon (2 Rounds for reps)

5-min AMRAP
Row 350m
Max rep floor negative ring rows
Rest 2 minutes
5-min AMRAP
Row 350m
Max rep box jumps (36″)

This was harder then floor presses and SDHPs. I once again averaged 1:46/500m row. I began by completing sets of 5 negative rings rows but was doing singles by the last 30 seconds. I worked at a steady pace for box jumps, but did “miss” 2 reps, i.e., I landed on box with feet on either side of plates. I completed 42 ring rows and 35 box jumps for a total score of 77.

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