front squat for 1rm
recover, then:
215lb deadlift x 5
3 x
double unders x 20
20lb wall ball x 10
muscle up x 3
215lb deadlift x 10
2 x
30lb ball slams x 11
knees to elbows x 13
215lb deadlift x 20
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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.
1 comment:
villa - 220 / 11:27
clint - 255 / 14:41
i hadn't tested my front squat for close to a year before today. previous pr was 265 so when 255 went up without too much drama i decided to go all in and make the jump to 275 for a hopeful 10lb pr. down smooth with near perfect form, then it was up for about an inch before the pieces fell apart. still hoping for a pr i tried again at 270 with the same results. then an attempt at 265 to maintain my previous status resulted in getting about 25% the way out of the hole before failure. so officially i'm down 10lbs but i guarantee i'm stronger in the front squat than i was the day before.
the second part was villa's prescription and it was highly effective in curing the sedentary, sort of like a quick right to the jaw. other than overall fitness and mental toughness during metcons being slightly behind my opponents, my main obstacles turned out to be getting used to a slightly heavier jump rope, the inability to string together mu, and a slower cycle rate on the kte. this combination added what felt like years to my time but in the reality of work it was only a few minutes. i guess it depends on how you look at it, a few minutes faster or taking only 75% the time to do the same thing. as this post states, i'm in catch up mode. catching up to potential competitors at the upcoming "the shop" games and catching up to my own potential. more work to follow.
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