Strength day!

So today is essentially going to be my last workout of the week, so I was happy it was going to end on a high note with a strength day. 🙂

Went in with Ev to find Coach Bill finishing up his own workout (I think he said he hit 355# for his last back squat rep) and in a good mood as per usual. Logan, Dallen, and Melissa joined us so we had a fun little group.

bodyweight_walking_lungeWe started with a 2 round warm-up:

  • 1 minute of rowing
  • 10 reps per side of single-leg DB deadlift (forward, not sideways, which worked well on one side and not so well on the other)
  • 50 ft. walking lunge (which actually wasn’t horrible)

But after that we did some things on the floor to open our hips a bit further:

  • On our back, one knee bent, raise the straight leg as high as we can while trying to keep our butts on the floor. Do that on each side.
  • Then, same position, try and do a loop with the straight leg – up, to the side, and around. Again, each side.

After that we did like a crab-walk position with our butts off the floor, attempting to move our arms (behind us) closer to our feet and back again. This was my least favorite part of the whole warm-up, as it really aggravated my elbows and fired up my shoulders.

illustrated-squatLastly, we did a little back squat warm-up. I teamed up with Logan and we warmed up gently to our starting weight of 135#. I wanted to feel things out today and wasn’t in a hurry, so we didn’t push too crazy right off the bat for our 7 sets of 1 back squat. I wasn’t going to get close to my 315# one rep, but wanted to see how things went.

  • 135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 250#

Fun observations:

  1. Apparently I did like my wife and somehow managed a calf raise before settling into my 225# or 235# rep. 🙂
  2. 235# and 250# felt better than 165# did for me.
  3. And I really had a lot more in the tank with as good as 250# felt.

proton-positiveHitting 250# was about 80% of my 1RM and I worked up from a little more than 40%.

So not a bad day. A relaxed strength day was just what I needed to finish out my week. And apparently I need to do more ROMWOD kind of stuff over the next few days to keep my body happy.

Great work 8:30 class and thanks Bill!


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