viernes, 16 de mayo de 2014

Day 67: Friday, May 16th 2014

STRENGTH:
3 sets of 5 reps of Shoulder Press @ 75%, 80% and 85%
3 sets of 5 reps of Deadlift @ 75%, 80% and 85%

Met-Con WOD:
“Renegades of SQUAT”

3 rounds of the following:
1 minute FRONT SQUATS 95/65
     1minute REST
1 minute BACK SQUATS 95/65
     1 minute REST
1 minute AIR SQUATS
     1 minute REST

After two days in a row participating in the LCIAA Track and Field champs -qualifier round for the Easter Ontario champs - I felt stiff and sore. Even though I tried Paul Vault, 400mh, and survived a 2000m steeplechase, I am only moving to EOSSAA for the 400mh.

Coming back to the gym... today it was time to catch up with the Strength exercises I missed those days so I did two of them:
       - Strict Shoulder Press: 75lb, 80lb and 85lb.
       - Deadlift (new max): 210lb, 225lb and 240lb.

After that I started to do the workout, workout that made my quadriceps jam and collapse and made me walk like a duck at the end. Those are my numbers (Front Squats - Back Squats - Air Squats), using only 75lb:

       -Round 1: 22 - 26 - 44
       -Round 2: 20 - 24 - 44 
       -Round 3: 17 - 20 - 45

It was a pretty tough workout which I enjoyed because I was doing it at the same time as Brendan, with who I had an awesome last minutes of air-squats battle. After thge workout went outside to cool down in the rain, beauuuuutiful.

Now a nice "break" for this three long weekend with an ORIENTEERING RACE on Sunday for first time in a too long while.

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