Squat much?

I kinda miss coaching on Thursday mornings. As no one has yet to attend Open Gym in the morning hours, I cleaned the box. I’m truly happy that folks are heeding my advice and resting on Thursdays.

My workout began at 11:30.

Workout is one word and is a noun.

Work out is two words and is a verb.

I worked out at 11:30. My workout consisted of many, many squats. I made sure to spend ample time on mobility, as my quads are still a wee bit sore from all of the lunging that took place Tuesday.

Strength
Not for time but within 15 minutes
Choose a weight and complete the following:
10 OHS
20 shoulder press
30 front squat
40 push press
50 back squat
60 push jerk

I chose 65#. It was plenty heavy enough. Count the reps, folks! Ninety squats and 120 presses for a total of 210 reps. This was exhausting.

I completed OHS unbroken. Uhm, I didn’t complete any other activity in unbroken reps – not even the front squats. Strict shoulder pressing was the most challenging, and I completed in reps of 7, 7, & 6. Front squats went a little better, and I completed in reps of 20 & 10. Push presses were completed in reps of 15, 15, & 10, back squats in reps of 30 & 20, and push jerks (no split jerks) in reps of 20, 15, 15, & 10.

I forgot to set the timer, but the clock read 11:38 when I started and 11:51 when I finished, so less than 15 minutes.

Yup, I may be programming this at CFS. Just so you know.

I rested as long as it took me to load plates on a 33# bar before I began the next workout. I enjoyed this workout. Verb. Noun.

Conditioning
9:30 AMRAP
7 front squats @ 75% bodyweight
Run 200m

Why 9:30? Because I grow bored and tired of workouts that are in minute increments. I lifted 108# for front squats, and once again it felt heavy enough, thank you. My goal was to complete all rounds of front squats in unbroken reps and to sprint – not jog or slog – when running. I completed 8 rounds + 25m and achieved my goal. Running and then squatting is always challenging, and cleaning and then squatting 75% of one’s bodyweight that much more challenging.

Guess what? This workout might also be programmed at CFS in the very near future.