Sunday Training

Needed to get out of the house today after two days off.  Went to gym and hammered out a little workout.

Back squats

Worked up to 245#x5 (205, 225, 245).  Worked on my low bar back squats.  High bar has been screwing me up badly.  Mentally and physically.  My knees are hot and my right knee is aching like a mofo, and the back of my left knee feels swollen like after heavy prowler pushes (meniscus). I also used a med ball behind me during the squats to re-enforce depth, staying tight and sitting back.

WOD:

Mini “Nasty Stones”

Felt like messing around with stones today, but wanted a little metcon as well. So I mixed them together.

2 stone to shoulder @166#

25 air squats

3 muscle ups

4 stone to shoulder @135#

25 air squats

3 muscle ups

8 stone to shoulder @115#

25 air squats

3 muscle ups

time 9:25

Humbling.  It’s been a while since I touched a stone and forgot how hard they were. The 166# gave me a hard time.  Got it to chest level, but couldn’t shoulder it.  Need to work on form again.

I did ok on my muscle ups until round 3.  Round 1 and 2 were unbroken.

I focused on sitting back during the air squats and used the med ball again.