Thurs, 2 Mar 17
Block 10, Wave 3 - SQ @ Iron Strong CF
Seated Box Jumps
3xBW to 30"
3xBW to 37"
3xBW to 39"
3xBW to 40" - Jumps felt solid today and definitely had more in the tank.
Power Clean Off Boxes (above knee)
complex x 45
3x95
2x145
1x185
5x2x215 - These were pretty good across the board.
Squat
10x55
5x145 - L hip and knee were feeling like a garbage disposal so I stopped and did TKEs and reverse TKEs.
1x145 - Felt better.
5x235
2x325
5x345 - This was the first set that didn't feel partly to mostly awful. Not really sure why since I warmed up well and jumps and power cleans all felt great.
3x390
2x435 - First rep was good, second rep I lost tightness in my back and turned it into a mix of a squat and a good morning so I didn't do any more today since I had already had enough trouble just getting these to feel good.
Oly Squats
8x235 - This was theoretically a warmup set, but my R knee was cracking on every single rep and I didn't want to take a 5-10 minute break to stretch and do soft tissue work to get it to stop and then start squatting again so I executively decided these were a no go today and opted for death marches instead.
DB Death Marches
3x10ea x 40 - This is basically walking single leg RDLs. The weight wasn't bad, but I lost my balance on about half my reps on the first set so I stayed put for today to work on not being loose as a goose. I've seen these done and recommended by lots of people, but I'll credit this choice to Donny Shankle since he is the most recent person I've seen post about them.
Reverse Hypers/Single Leg Calf Raise
15x230/20ea x BW
2x[15x250/20ea x BW}
Backward Drags
10x100' x sled + 115 - Up 25 lbs and only 20 sec longer than last week means I'll bump up to 3 plates next week. My quads are already protesting and I'm already telling myself to stop being a little bitch.