squat run lift jump

Fun workout at CFA this morning.

Warm-Up. Pose drills followed by 200 meter sprint. Dislocates and mobility. Overhead Squats (10); PVC Sotts Press (10); Pull-ups (7, 2, 1 w/ purple band); Push-Ups (20).

Front Squat: 10 x 45 / 5 x 95 / 3 x 120 / 1 x 155 / 5 x 165 (PR) / 3 x 155. Volume: 2,730.

I was definitely up at the limits of my capacity, mechanically speaking, in front squatting 165. The last two reps were super ugly. Which is irritating to me. I feel like I should not have been so bowed forward and am disappointed that my form got so poor. But I’ll get over it, and, a PR is a PR. Because the set was so ugly I did a much better set of 3 at 155 to conclude. I didn’t want to end with my last rep being such poor form.

Transition: 3 x 100 meter sprints.

WOD: 400 meter run, 20 deadlifts (@ 70% of 5 RM, or 205 in my case), and 30 box jumps (24″).

My box jumps are slow as shit! The deadlifts were much better than I feared they would be. I did them in 5 sets: 1, 4, 5, 5, 5, trying to be safe. Result: 5:42.

Additional: push-ups (2 sets of 20); pull-ups (1 x 6, 1 x 5-fail on 6). My pull-ups are tired today. Maybe they’ll be better tomorrow.


  1. We also did front squats today. I feel like my form was also off.
    If I could just watch myself either via mirror or instant replay, I feel like I could make some tweaks. Tsk.

  2. Every time I lift I make a point to end on a good note even if I have to drop major weight to stick a great lift.
    Been doing this since the Pendlay seminar where he made this suggestion. One of the best modifications I’ve ever made. Great for morale.

  3. You gotta end on a good note. It’s not just good for morale, I think it benefits neuromuscular stuff too.

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