Workout of the Day
Front squat 2×8, 2×6
80kg x 8
100kg x 8
105kg x 6
105kg x 6
Deadlift 5×5
140kg x 5
145kg x 5
150kg x 5
150kg x 5
150kg x 5
Then,
AMRAP 20:00
10 seated box jumps – 20″ box to 30″ box
10 double kettlebell push press 20kg
10 back squat 60kg
10 spiderman push-ups
10 bent rows 40kg
Rounds – 5 (+ 8 seated box jumps)
Notes: Whew! Today was a doozy. Still it was another good one, and another day that I can honestly say I gave it my all. Isn’t that interesting how those two go together? When you give it your all, it will most likely lead to a good day.
Front squats were good. Not much to report on that. The deadlifts started off fine, then once I bumped up to 150kg on the third set I noticed I didn’t feel as strong as what I was hoping. Nate, another trainer at Force noticed I need to focus more on sitting back on my heels throughout the entire pull. Equally important, I need to remember that after setting my stance and grip, that initial pull starts with setting the shoulders back, and chest out. After putting all of this together, sets 4 and 5 seemed like butter. Ah, it feels so good to get better in areas that need improvement!
And then geeesh! That friggin’ AMRAP wasn’t a joke. I’d rank this bad boy up there with Filthy Fifty! Every movement seemed to be just challenging enough with the weight that was prescribed. I was able to move through each exercise with a relative mechanical and methodical technique, until I came to the spiderman push-ups. Those were definitely the limiting factor on this one. After 20:00 of very hard work, I was happy when that timer finally beeped.
