Going High and Heavy

Monday, January 14

Warmup:
Juice up the shoulders with some streching

Workout:
Heavy Overhead Squats
35lb x 10
45lb x 10
55lb x 10
65lb x 10
75lb x 10

I haven't really done much.. nearly any work... on my overhead squat since the shoulder trouble started. I guess that's not quite true.. I've been working on squat form like crazy, of course my squat form is what failed in the end. Typical. I feel really solid in my upper body doing OHS. I feel that good active shoulder and a solid rib cage and core. The problem comes with the depth of my squat. It's that same old lesson... use the olympic lifting squat and not the Crossfit squat when doing this exercise. That means open up my hips and keep my butt in. The squat goes straight up and down.. no butt sticking out. Chriss has great form here and you can really see the difference comparing where his hips are compared to mine. Anyway, I was happy to end with 75lbs (eventhough I couldn't snatch it.. another movement I haven't worked in nearly a month.).

2nd Portion of workout
A quick 15 minute circuit (as Jerry would say)
10 box jumps (4 mats.. I think that's about 36 inches.. that may be totally wrong.. it was about 6 inches lower than my hip bones)
10 jumping slam balls (15lb)
10 KB High pulls (45lb)

Total 7 rounds

I was going for high and heavy over the number of rounds. The mats were one more higher than I usually do. The 45lb KB was heavy.. but now that I think about it... I did the 50lb KB for Fight Gone Bad, so I guess I should have gone a little heavier. The additional jump in the slam balls was intense and wonderful!!

Interested to see what's in store for tomorrow