6/20/14 - 6th Class
Warm Up:
500m row
2 rounds of goblet squat holds (26 lbs) and 5 inch worms
10 front squats (empty women's barbell - 35 lbs)
10 back squats (empty women's barbell - 35 lbs)
10 overhead squats (no weight - PVC bar)
Strength:
Find 1RM for front squat:
10 reps (35 lbs)
5 reps (55 lbs)
5 reps (65 lbs)
1 rep (85 lbs)
1 rep (95 lbs) - Ended on this one, coach and I both agree I could've gone up one more step. But for now, we'll say my squat 1RM is 95 lbs.
WOD:
AMRAP in 10:00
Up ladder: 3, 6, 9, 12, 15.... reps of
Squat Cleans (Rx was 95 lbs, I did M2 - 65 lbs)
Burpees
Results: I got 9 + 21 reps
Core Challenge: AMRAP Sit-ups in 2:00. I got 40
Today was fun. I miss the lifting I used to do with my teammates in college - this gives me a taste of that! I was excited to have a chance to find my 1RM for squats. I can't remember what I used to be able to squat in college - I have a vague recollection that it was about 135 lbs. So I'm good with 95 lbs after 10 years of not lifting. I'm bummed I couldn't complete the set of 12 burpees before the time was up... I just needed like 5 more seconds to bust out 3 more. Coach chatted with B and I after class - he said we both move really well and that'll help us progress quickly. He's a good motivator! :)