Went on a nice little "Off the Rails" Cheat weekend and after a few days to recover, I feel like I'm back to 100% Energy level. Planning on competing in the next OPT Event this Saturday so I will train the next three days, rest on Friday and compete on Saturday. The biggest challenge I will face, well two really, 1) Metcon and 2) Fuel. I haven't done much in the way of hard, energy system training. I'm very afraid that any sort of metcon is just going to ruin me. As far as fuel goes, I just haven't done four workouts in one day in long time and have no clue what I can eat or not eat in between workouts to fully recover and be ready to hit the next workout without feeling full. I will most likely stick to liquid proteins and then at the end throw in some starchy carbs. Wish I had a little more time to play with this but whatever, should be an awesome weekend.. I'm just happy I can actually compete this time around. I love these large group events at the box, the community is second to none and the energy is amazing.
Today's Workout
A: High Bar Back Squat @ 30X1; 4-6 reps, rest 3 min. x 3
B: BB Split Squat @ 33X2; 4 rep/leg; rest 1 min b/t legs x 5
C: 10 mins. of Hip, Calve, H-string and Ankle MOB
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6 Sets Hard and Fast , Rest 4 mins b/t sets of
7 Burpees
40m Prowler Run (200#)
Results
A: 225/235/240 all x 4 - very happy with this, been doing low bar for a long time and this is the first time I've worked high bar... I was expecting a big drop off but I felt very strong here.
VIDEO @ 235 x 4 - http://youtu.be/0EOIy6i1jds
B: all @ 95# - these were hard, that time in the bottom was nasty, tried not to unload on that down knee
C: Complete
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timed sets
:27/:26/:25/:25/:26/:24
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push your knees out a bit more on the BS and pressure the outsides of your feet as well. Chest up throughout the squat both up and down. This will get better.
ReplyDeleteThanks coach.. I was trying hard to keep my chest up with little success.. I think with that idea of pushing my knees out even more should help set my back, yes? Also, just getting comfortable with the new movement, I need sometime for that neuromuscular coordination to come back. I still want to go right into a low bar looking squat with a high bar rack!!
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