OHS/FS/BS

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

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OHS: 45x5, 95x5, 115, 135, 145, 155, 160 (PR)

FS: 135, 155, 175, 185, 205, 215, 225 (PR)

BS: 135, 185, 205, 225, 235, 245

Happy with the OHS and Front Squat, but my back squat has been dropping. I'm getting back to doing the sealfit workouts next week, so hopefully the added strength aspect will help.

OHS, Short Metcon

Afternoon

1. Work up to 1rm OHS
2. 10-9-8-7-6-5-4-3-2-1 of Squat Clean (light), toes to bar
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1. 155. Really happy with this, it's a big improvement over my last max. In the end the limiting factor is definitely my overhead strength. I didn't have any problem squatting the weight, but it was really wobbly at first when I lifted it, and I had a lot of trouble finding the sweet spot to hold it.
2. rx'd with 125#. Did the toes to bar lying on the ground and lifting my legs and upper body because my hands are shredded from Cindy last night.

Max Snatch, OHS/Burpees

1RM Snatch: worked up to 120. Still don't have very good form on this, but it got better during the workout. Need to get more explosive at the top, focus on punching the weight up at the top

22-15-9 Overhead Squat @ 95#, Burpees: 8:31. I think the burpees were tougher on me than the OHS, just wasn't feeling it today. The OHS felt fairly good, need to work on the depth though with weight.

Tabata Sledge Swings/OHS

Tabata Overhead Squats/Sledgehammer swing
Score = total of lowest number for each round

45, using 45# for overhead squats

Round 1 (OHS): 10
Round 2 (swings):12
Round 3 (OHS): 11
Round 4 (swings) 12