Sunday 15 Jan 12

CFDC

Front squat 3 RM

100kg(f)

Metcon: For time:

5 thrusters (135#)

1 rope climb

4 thrusters

1 rope climb

3 thrusters

1 rope climb

2 thrusters

1 rope climb

1 thruster

1 rope climb

4.00

Notes: As soon as Tom announced the workout, I knew I would have a chance to meet one of my major goals of front squatting 100kg for a triple. I set this goal because I also have a goal of a 100kg clean and jerk. Conventional wisdom says that you should be able to front squat your clean 1 RM for a triple. So, I geared up for a run at 100kg by performing sets of five at 20kg and 40kg, sets of three at 60kg and 80kg, a single at 90kg, and then I was ready to go. Unfortunately, I was only able to manage two reps. I decide to bail during the middle of the third rep. The leg strength was there -- the limiting factor was upper back strength. I don't think it would be as much of an issue if my mobility were better. But, because I'm leaning slightly forward, it puts more stress on the rack position and it becomes difficult to keep driving my elbows upward. In any event, this was the most weight I've ever front squatted. So, even though I technically failed to achieve my goal, I'm very happy that I'm now able to front squat this much weight. The other guys working with me (Chris, Mark, and Ethan) were all able to handle more weight than me, but I'm very pleased with this result.

The metcon was supposed to be 5-4-3-2-1 thrusters and rope climbs. But, after watching Chris tap-out during the round of 3 and watching Mark take about 15 minutes to complete this workout, I decided to modify it. I decided to keep the thrusters but only perform one rope climb between each round. I was able to stay relatively comfortable throughout this workout and it was the first time I've ever used 135# for thrusters during a workout. My rope climbs were pretty solid. It was a nice end to a good session.

It's now time to prepare the body for next weekend. My plan is to row on Monday. I'll run on Tuesday and take class at night. Then, I'll be off Wednesday. I plan to take Bobby to CFDC on Thursday night to move through some lighter movements and possibly practice some movement that will appear during the SuperFit Games. Friday will also be a rest day. It's almost here!