Saturday, April 18
Strength/Power
Squat: 135x5, 185x5, 225x5, 255x5, 275x5, 295x5
Bench: 135x5, 185x5, 225x5, 250x5, 275x3
Woot! I fixed my squat form issues today. I re-watched a video of Mark Rippetoe teaching hip drive and realized that when the weight was getting heavy, I had been trying to drive my hips/butt forward. Today, I very consciously used the mental cue of driving them straight up, which allowed me to engage my glutes & hamstrings MUCH more effectively. As a result, the 295x5 was easier today than 275x3 was last week, so I'll be trying for 305x5 again next week. As for bench press, I finally got a spotter who kept his hands off the bar and did 275x3 cleanly.
Metcon
There are 7 Rounds. You have One Minute to Complete Each Round. Once the clock starts it does not stop:
1 - 10 yds and back 1 burpee
2 - 20 yds and back 2 burpees
3 - 40 yds and back 4 burpees
4 - 80 yds and back 8 burpees
5 - 40 yds and back 4 burpees
6 - 20 yds and back 2 burpees
7 - 10 yds and back 1 burpee
I'm an idiot and forgot to bring a stopwatch with me to the football field, so I couldn't time this one. Instead, I just did it all as fast as I could with no rest. I'm not sure how long it took (my guess is ~3 minutes), but my heart, lungs and quads were on fire the entire time. After a brief break, I did eight 40 yard sprints, with the only rest being the time it took me to walk to the other end zone and set up for the next sprint. Now that the weather is finally warming up and I'm not relegated to a treadmill, I really want to include more sprints in my workouts. They are a lot of fun and they'll help me improve my speed, acceleration, power and posterior chain.
Skill/Gymnastics
L-sit: 1 minute total hold.
0:20, 0:18, 0:12, 0:10
GTG
Burpee challenge: 16