Thursday 3 May 12

CFDC (Squat cycle:  5 of 16)


8 x 2 power cleans/3 broad jumps


135, 155, 165, 175, 175, 175, 175, 175


Front squat 2 x 8 @ 65%; 1 x 6 @ 70%; 2 x 4 @ 75%; 1 x 3 @ 80%


150; 165; 175; 185


Metcon:  For time, complete 15-12-9 reps of:


Dumbbell snatch (R) (45#)
Overhead walking lunge (R)
Dumbbell snatch (L)
Overhead walking lunge (L)


8.08


Notes:  Tons of volume today, as I had to make up my squats from the night before.  Kept weight on the moderate side for power cleans because the idea was to make the movement explosive.  Plus, I didn't want to completely wreck myself for front squats.  Front squats were great tonight.  I was a little worried about performing them after the power cleans and broad jumps, but I made it through.  Sets of eight and six reps are just brutal.  I used chalk lines on the floor tonight to make sure that my stance wasn't too wide.  This worked for me; however, I could feel tightness in different areas of my body.  The sides of my calves, in particular, were really tight.  Need to continue hammering away at mobility.  Jumped back in with class for the metcon.  I actually pushed pretty hard on this one, but just didn't have the juice in the legs for the lunges (see power cleans, broad jumps, and front squats).  I'll be off until Monday, at which time I plan to make up the CFDC workout from Sunday of RDLs and pistols.  Then, I should be back on a regular schedule for the remainder of the 16-week squat cycle.