May 14, 2018

Daily score: 6 (arms so sore)

Workout:

A. Back squat; build to a moderate effort set of 5


155

B. Rear foot elevated split squats; 8-10x3/side; rest 90 seconds


15’s x 10
20’s x 10
25’s x 8

C. Front foot elevated splti squats; 8-10x3/side; rest 90 sec


15’s x 10
20’s x 10
25’s x 10

+
4 rounds for time (the goal of the session is to make each subsequent
round faster than the last):
Row 20 calories
50 foot front rack walking lunge 75#
6 sandbag over shoudler

12:58
70# sand bag
3:24, 3:14, 3:17, 3:00

My arms haven’t been this sore in a long time.  Usually I barely notice upper body soreness.  Could be the paddle boarding as well as the workouts.  Not a problem, just reporting.  Other than that I felt great today!  Easy day at work, sun shining, got to do this workout with a friend outside, and then grilled myself an amazing steak for dinner.  No complaints.  The 155x5 back squat was probably into the ‘heavy’ category, 145 was more ‘moderate’.  Overdid the caffeine today and was having heartburn while squatting.  Lesson learned.  I need to cut back again.  I just love the way it makes me feel!  I swear I enjoy the perfect level of caffeine better than the effects of alcohol (which, thankfully, I experience with much less frequency).  Split squats were harder with the rear foot elevated.  Front foot elevated just felt a little awkward having not done them before.  I definitely felt some leg fatigue on the first round of lunges in the wod from the squats.  Will be dancing at a concert tomorrow night and feeling it for sure!  WOD was fun.  Very hot outside, added a challenge.  Hardest part was lunging.  Fun to have a competitor.  Almost beat him.  Thanks!