Race Follow-Up
Here’s the picture from the aforementioned jackass. That’s me ignoring him.
Workout
I’ve taken somewhat of a break over the last week. I went into the gym, but mostly kinda screwed around. I did some light overhead squats; some long, slow lunges; just enough to work my hips and shoulders loose. This week it’s back to work.
The goal of this next 13-15 weeks are three:
- Get my Back Squat back up to ≥ 335# (what it was before I tweaked my back)
- Get Marathoner’s Back Squat up to ≥ 225#
- Get lots of practice Snatching and Overhead Squatting
To do this, we’ll be warming up with lots of Power Snatches and then doing lots of squatting - 3-times/week - for the next several weeks.
- Warm Up
- 5x Power Snatch + 5x Wide-Grip Press + 5x Overhead Press
- @ 45#, 65#, 85#, 95#
- Workout
- 8x Back Squat @ 190#
- 8x Chin Up @ BW
- 8x Back Squat @ 190#
- 8x Chin Up @ BW
- 8x Back Squat @ 190#
- 8x Chin Up @ BW
- 5x Back Squat @ 205#
- 5x Chin Up @ BW
- 2x Back Squat @ 220#
- 2x Chin Up @ BW
- 2x Back Squat @ 220#
- 2x Chin Up @ BW
- 1x Back Squat @ 235#
- 1x Chin Up @ BW
- Concept II
- 2x 500m row @ ≤ 1:45/500m pace, 1:1 Work:Rest Ratio
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