Tuesday 24 Jan 12

CFDC

Front squat 10 x 2 @ 75% of 1 RM (on the minute)

Metcon: 6 minute AMRAP of:

6 hang squat cleans (95#)
12 hand release push-ups

Rest 10 minutes

Then, 6 minute AMRAP of:

1 cluster (95#)
1 burpee
2 clusters
2 burpees
3 clusters
etc.

5 rounds plus 1 hang squat clean/6 rounds plus 7 clusters and 1 burpee

Notes: Back in the saddle! Decided to work front squats because the metcon involved lots of squatting movements. Chris programmed 10 x 2 on the minute, and I used 170# for sets across. My legs felt heavy as I still think they're destroyed from SuperFit -- mainly from Saturday's three events. Emphasis was on pausing for a second in the bottom (to reduce elasticity) before driving out of the hole with the elbows leading. I had a little trouble driving the elbows. I didn't feel particularly loose and I think it impacted my torso positioning. In any event, it was good to jump right back into the mix and start squatting.

It was exciting to see the double-metcon programmed. In terms of the first segment, my score was slightly down from 3 Jan when I managed 5 rounds plus 6 hang squat cleans. I think that can be attributed to the fact that I did hand release push-ups this time around. I really pushed the pace on the second segment and ended up just shy of 7 rounds. When we did this workout on 27 Jan, it was 8 minutes long. I hit exactly 7 rounds that day, which I almost hit this time in two minutes less! So, that's some good improvement. Curious to see how the legs respond in the next few days and whether it was a wise decision to jump right back into the mix.