Sunday 11 Dec 11

CFDC

Front squat 6 x 3 (perform 6 dumbbell RDLs between each set)

155, 175, 185, 195, 205(pr), 205

Metcon: As team of 3, complete:

Double-unders 50-40-30-20-10
Burpee pull-ups 10-8-6-4-2
Sit-ups 50-40-30-20-10

Approx. 23 minutes

Notes: Huge progress on front squats! 205# was my previous 1 RM, and today I was able to use that weight for triples. Improved mobility has played a huge part in this progress, as I'm able to keep my torso more upright than before. Lost a little bit of mid-line stability on the third rep of the last two sets, but that's inevitable when pushing for new records. I could feel the elbows dropping and the lower back rounding slightly. However, this is huge progress and validation that my training is working. The metcon wasn't less about conditioning and more about short sprints. I finally got the rhythm on burpee pull-ups and was really moving fast. My abs were obliterated on the sit-ups as they were already fatigued from the front squats.

Also, I discussed my concern about running and rowing conditioning with Tom. We decided that, instead of adding additional interval training sessions, we would incorporate more rowing into my Wednesday and Saturday sessions. This way, I can keep my rest days and mitigate any impact on my recovery. Hopefully, the strength gains will continue and the conditioning will improve. Should be fun!