November 22, 2015

Daily score: 6 (sore legs)

Workout:


A. Squat clean tech work 20 min (start light and build heavy as you go)

143!!!! (10# squat clean PR)

B. Front squat; 5x5 @84% 1rm; rest 2 min

130x5x5

C. Back squat; 30 for time @74% 1rm

133x30= 3:38

D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec

15# dbs x 8/side x 5

D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides

8/side x 5 with 33# bar

I was still pretty sore today, inner legs, hami's, and butt.  I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move.  So I waited as late in the day as I could and took my time warming up.  I did this alone in my garage.  Started a clock and just did one rep squat clean at a time adding 5# weight each rep.  I didn't keep track of the weight just kept adding.  I hit 143 at the end of the 20 minutes and was so excited when I added it up!  Knees came in a little coming up out of the front squat but other than that it was solid.  And I didn't fail any reps.  So exciting.  The front squats were the hardest part of this workout.  5th rep was tough every set.  Back squats went so much better this week.  I did 10, 10, 5, 5.  Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week.  But I also just felt pumped today after that PR and just attacked the challenge.  Legs were definitely spent after the 30 back squats.  D went fine, just tedious and tired legs.  Hami's and inner legs were still the most sore after and I rolled out for a bit.  Thanks!