Monday WOD-Squat work and "Fran"
Today was a squat day in my strength experiment. I worked overhead, front, and back squat. I aimed to work 3x5 on each hitting max effort on the last 5 of each lift. My sets looked as follows:
Overheads
-5x135
-5x155
-5x175
Fronts
-5x185
-5x205
-5x225
Backs
-5x185
-5x225
-2x275
-5x245
This was a productive squat workout. My overheads felt wobbly but improved. I'm stoked to see how much I can improve on this lift as I've never spent any significant time training it. Has to be one of the best core exercises known to man. It will also be interesting to see how much improving my overhead will help my snatch. Fronts and backs were rough but, again, very productive. I feel like I'm starting at square one on these. I'm going full depth and keeping a good back and just don't have good strength at the bottom. When I went to 275 and went full depth, I was having a hard time keeping a good back so I dropped back down. I expect my strength to improve quickly at the bottom.
After the squat work I went after my first chest-to-bar "Fran." "Fran" is 3 rounds, 21-15-9 of:
-thrusters, 95#
-pullups, chest to bar
time=7:22
I was pretty pumped with this effort. In hindsight it could have been faster(I took way too much time chalking excessively and transitioning from thruster to pull-up) but this was only about 20 seconds slower than my previous "Fran" pr which wasn't chest-to-bar. Tells me my work capacity is markedly improved. Right on.
