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emom ≤ 10:
275lb back squat x 1
recover 5 min, then:
emom ≤ 10:
275lb back squat x 1
recover 5 min, then:
400m run
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
2 comments:
i generally start every day out with a pretty good blend of protein, fat, and carbohydrates. my failures when it comes to nutrition are rarely in the am and often come in the evening after a near perfect day of fuel intake. with some recent turbulence in my evening training plans i've decided to attempt to go back to a schedule that has worked for me in the past. the early morning workout. today was day #1 and along with the p,f, and c i added some squats. 275lbs is around 93% of my known 1rm and therefore i knew complete focus and a lengthy warm up would be necessary to make it very far into the potential 10 minute journey. i wasn't sure of how far i would go but knew that if i reached 10 that would be enough for the day. attempts 1-3 were relatively smooth and completed with little or no alteration in speed on the vertical ascent. the 4th rep saw the beginnings of a slower progression from hip crease below knee to open hip. was pretty sure i had it in me to complete the 5th and was successful but with an even slower finish. i haven't had much experience with failure in the rack while doing back squats and don't really know for sure how to bail so i questioned the 6th attempt but proceeded anyhow. smooth and focused on the way down, full depth, and a long grind up left me realizing that one more would likely lead to failure. normally this is something i would welcome as i believe it's the primary way we can push our limits and make gains, but with the aforementioned lack of experience in failing at heavier loads i decided to be sure to live to fight another day. final score, 6
400m run
1:19
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