I’m baking gluten free Paleo cupcakes as I compose this blog. Should be interesting.
I attended the Barbell Club this evening, and it was one of my favorite workouts! Luke slept on the couch beside me, always keeping a watchful eye on my performance.
Front Squat (5×3@21×1)
We were instructed to warm up first, and I did so by lifting 95 and then 135#. I love squatting, although my knees popped and cracked when I began. That subsided, so I was happy. I then completed 5 sets of 3 reps @ 170#, just above 75% of recently achieved new 1RM. James provided positive feedback and even recorded last set.
Squat Snatch (2 hang snatch +1 full snatch)
I focused on form and began with a mere 65#. I then completed additional sets @ 65, 70, 70, 75, & 75. For the first time in as long as I can remember, squat snatches felt good, and I received positive feedback from James. I’ll take a “Good” over a “Not bad” any day of the week!
Metcon (Weight)
EMOM 20 mins
Start at 50% 1 RM-work to 90-95%
1 Clean
1 Front Squat
1 Jerk
Start at 50% 1 RM-work to 90-95%
1 Clean
1 Front Squat
1 Jerk
My current C&J 1RM is165#m so I planned on completing first few sets @ 85. I mistakenly completed first few @ just 75#, as I forgot to put 5# plates on the bar. Dammit. I completed sets @ 75, 75, 80, 80, 85, 90, 95, 100, 105, 105, 110, 115, 120 125, 130, 130, 140, 150, 145, & 150. I was disappointed that I didn’t go for 155# last set, but now I realized that 150 is indeed 90% of 1RM. I can sleep peacefully now.
I’m truly enjoying Barbell Club. I’m disappointed that more people aren’t taking advantage of the excellent programming and coaching that James is providing.
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