Tuesday 27 Dec 11

CFDC

Front squat 3, 3, 3, 3, 3, 3

165, 185, 195, 205, 215(f), 185

Metcon: 8 minutes of:

1 Cluster (95#)
1 Burpee
2 clusters
2 burpees
3 clusters
etc.

7 rounds

Notes: Technically, my records indicate that I "failed" at 215#; however, in actuality, I completed two reps and failed on the third. That is the most weight I've ever front squatted, and I completed it for a double! I was able to get out of the hole on the third rep, but I failed due to lack of upper back strength. I think that with continued mobility and some supplemental upper back work, I will be able to front squat 225# in the very near future. The metcon was very competition-like. I opted to use 95# for clusters (squat clean/thruster) in an effort to keep moving. One of my biggest weaknesses is just standing there waiting for my heart rate to drop, and I figured that using a lighter weight would allow me to push the pace. Unfortunately, my lower back started to tighten up on about the fourth round and it made the rest of the workout uncomfortable. I finished with a respectable score of 7 full rounds.

My body is pretty banged up from travel/training. My plan is to row 4-5 x 1K on Wednesday evening, hit the CFDC class hard on Thursday evening, and then take a rest day on Friday. Hopefully the rowing intervals will be challening, but won't tax the body too much in terms of recovery.