Back Squat
5-5-5-5-5
-Rest-
8 Rounds
Tabata Situps
135-155-155-175(F)-155
124 (PR tie)
I always tend to squat really deep when doing low back squats. When attempting 175, I purposley ditched the weight because I was feeling intense pain in my right abdomen. I didn’t want to risk a hernia, or whatever that pain was. Turns out I was just squatting waaaay too deep. A dynamax ball fixed that and I should have easily cleared 175 but didn’t want to risk it. Next time…
Didn’t keep exact time, 5pm def killed it though. Running slightly downhill is WAY harder than you’d expect. Going to be hella sore tomorrow, can’t wait.
I found some great resources for doing tabata exercises at home or on the road. I always work out with my laptop in my garage, so a full screen clock (swf here) works best for me. If you’re at the gym, try some of the MP3s.
Just saw Food, Inc last night, very good movie. In terms of documentaries, its one of the best I’ve seen in a long time as was very well done. The behind the scenes look into where the majority of our country gets it’s food is just scary. Lifting the veil and seeing the true political, economical, and health effects the food industry has on our nation is shocking to say the least. If you’ve read Fast Food Nation or any Michael Pollan books, you’re already familiar with the problems associated with the food industry. Reinforcing these topics with raw video footage and interviews from farmers really drive home a lot of the points you can’t visually get from books.
I couldn’t make it out to a WOD today so I decided to work on some Clean & Jerk skills. I also got a pair of Do-Win shoes a while back so I want to continue re-learning these movements with proper body geometry. Watched a couple videos from againfaster.com and Catalyst Athletics to refresh my Squat Clean / Push Jerk skills.
Skill Work, with ample rest between:
6x C&J @ 95
6x C&J @ 115
6x C&J @ 135
3x C&J @ 155 – 10 over my BW, didn’t want to push it
Things went well, getting to the bottom of the squat feels more comfortable now. Starting to use the bounce at the bottom to push up to the clean. All those little tips and tricks from Jon’s Oly Seminar are starting to click. Still need to work on keeping ATM (ass to mouth ratio) even. I’ll share some videos for critiquing soon.
I still had plenty of energy left over after this. If I ever do this again I may go back down the latter to the lighter weights focusing on form.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
