Front Squat PR!

Thursday AM: 

10:00am @ CFBN

Front squat

Build to 1RM

123

173

203

223 NEW FRONT SQUAT PR!

223# Front Squat 

NOTES: I failed my first two attempts at this, but muscled up my last attempt.  It wasn't that pretty - but I got it. 

Shoulder Press

Build to 1RM

65

85

105

115

120 (fail)

117.2 NEW SHOULDER PRESS PR

NOTES:  I put 120# on the bar, failed, and then got 117.5.  I think this is the weirdest movement.  It seems like so much energy for such little weight. 

Strict weighted pull-up

Build to 1RM

44#kb + 135.8 body weight  = 179.8.  

NOTES: I tried 49#, but failed this.  I was less than an inch away.  

Rear-foot elevated split squat:

Find 6RM

45# DB in each hand.  

NOTES: This went a lot better than the first time, but it's still not as comfortable as I would like it.  It actually bothered my right knee more than my left hip.  

Thursday PM:

3:30pm @ CFBN

I did 30min on the rower at Z1.  I don't have an exercise bike, so my only options were airdyne or rower.  I chose rower.  I got 5858m in the 30 min.  It felt good and easy.  

Snatch work: There is a really good oly coach at CrossFit Bloomington Normal that has agreed to work with me.  He helped me for about an hour tonight, and I focused on two different drills.  The first drill was a three position drill.  After the initial set position pull the bar 1in off the ground, pull to knee, pull to pocket.  He worked a lot on fixing my starting position, pulling my chest up with my butt, keeping the weight in my heels, and hitting that pocket.  Then I did a bunch of reps from the low blocks (with the starting position at my knees) - focusing on keeping the weight in my heels, keeping my chest up, and hitting full extension before dropping under the bar.  

Cheers to wool socks!