STRENGTH: SQUAT WITH CHAINS 75%X5: 85%X3: 95%XMAX
BENCH PRESS 75%X5: 85%X3: 95%XMAX
-10 SPEED SQUATS(205#)
-10 BENCH PRESS (155#)
RUN 800M AT 90%
REST 3 MINUTES
4 400M REPEATS AT 800M SPLIT (90 SEC REST)
I attended the mobility cert this last weekend at crossfit Davis with Kelly starrett and it was awesome! id highly recommend it to all of you. i learned a lot about how to rehab nagging injuries or tight spots, but more importantly how to prevent them before they happen. i think one of the coolest things i learned was just basic set up on how to squat. it was nothing really that new, just a little more empathises on getting tight and keeping the knees out, "screwing" your feet into the ground before squatting, creating a little external rotation and putting some torque on the hips. i tried it today and although it felt a little different and awkward on some reps, overall i felt way tighter in the bucket and way more powerful. my last set of squats was at 300# and i got 4 reps, i was hoping for 3 and came very close to 5 so i was pretty stoked about that. i weighed the chains just out of curiosity and they weight about 47#'s each, which means I'm pushing probably 370-380# towards the top of that squat. the bench press felt a lot better too. using that same concept of external rotation and torquing up the shoulders, i felt way more powerful, my last set was at 260# and i got it for 4 reps, still lame but definitely getting better. after the bench, Zack and i did the 5 rounds of speed squats and bench press as we have been doing for the past 2 weeks. the squats felt way easier than the last few weeks but the bench got incredibly hard towards the end. i was still able to stay unbroken the whole way and not break pace on the speed squats finishing in 6:34, about 10 seconds faster than last week. id like to keep this up, but i might switch to a front or overhead squat, or just up the weight.
for the pm session, x and i headed over to the track for some repeats. regionals is about 3 months out and its time to start working on my running again. i did my 800M at about a 90% effort and finished in 2:55. so my plan was to run 4-400m's at a 1:25-1:30 pace with 90 seconds rest. i was using my iPhone for a stopwatch and ended up running them a little too quick, 1:19,1:25,1:29,1:18. it was windy out too and i hate running in the wind, but i got through it and although my back was screaming at the end, it wasn't as bad as it has been the last few trips to the track.