I warmed up with a whole laundry list of stuff for legitimately 30 minutes before having a crack at these squats because I have not done them in so long. I think my flexibility has improved a bit since incorporating more mobility stuff, specifically to the squat motion, but this was going to be a good test.
I warmed up with 95# for 10 slow reps and 125# for 10 reps just to get everything loosened up. I realized two things during these reps..
a) The bar felt heavy as fuck on my back because I haven't done this in so long. Yeesh.
b) My flexibility felt good, but the transition point right at the bottom of the squat (when I go from descending back to ascending) felt a little weak, so I decided it might be a better idea to do box squats with more weight so I didn't risk anything. I am definitely being overly cautious, but sue me.
I did the 6 sets with weights as follows:
155x5, 165x5, 185x5, 185x3, 195x3, 195x3..
I have lost about 70 lbs on this lift for this sorts of rep scheme not doing it for 2 months.. that blows..
BUT, this was progress in the right direction.. No real pain, and I was able to get through every rep with decent speed. I think I will stick with box squats a for a little bit (maybe the next month or so) as I build my tolerance for heavy weight back up..
WOD- "Isabelle"
30 Snatches for time
135#
Time - 5:43
I haven't done this workout in like over 6 months and last time I did it I did it with 115# in 3:23.
My goal today was simply to finish it Rx'd and just set a baseline for something to improve upon because 135# is more or less a 5 rep max for me, so doing it 30 times quickly is a tall order. I thought something like 1 rep every 10-15 seconds would be a good pace to start at just to make sure I did not burn out in the 20's.. I believe I ended up getting to rep 10 at 1:30ish, rep 20 at 3:30ish, and finished at 5:43.. My last couple reps were ugly as sin but I was glad to finish it within a reasonable time.. I think I could have gone for broke more at the beginning when I was fresh and still finished, but now I have a goal for next time.
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