CFDC (Squat cycle: 9 of 16)
Squat 5 x 3 @ 90%
256#
Then, sumo speed pulls 10 x 2 @ 195#
Team metcon: Complete AMRAP in 12 minutes of:
2 tire flips (jump in and out of tire after each rep)
Sprint full court
5 push-ups
Sprint full court
Rest while other partners complete their rounds
Notes: This was the best workout session I can ever remember. Warm-up sets felt good on squats, so I knew I was in good shape. 255# felt good on my back, and I was able to handle the first two reps of each working set without much trouble. The third rep on each set was an absolute grinder -- definitely the most difficult reps of the cycle to date. But, I got the work done, and now I feel confident that I can make it through and reach my ultimate goal of 315#. Sumo speed pulls were awesome. I moved up to 195# (I used 165# in week 2 of the cycle and 185# in week 7). I felt explosive but did fatigue somewhat at the end. Next, we moved to heavy tire flips, which was a complete shock to me. I thought for sure the metcon would be something silly like burpees and sit-ups, but we did more heavy work. It felt like linebacker training. I moved the tire without much trouble and really had a blast doing it. Spent some time on the wall post-workout working hip mobility.
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