Thursday, July 22, 2010

The Last Ascent

"Last Ascent"

5 - 10 - 15 reps of

225 lb Back Squat

Box Jumps, 24"

Loved this WOD. On paper it looks so simple. A couplet. Low reps. Fast. Don't be fooled, it kicked my butt. It was one of those that really got my sweat glands goin'. I was drenched in sweat after only 5 mins and 6 seconds. 

I had some flexibility issues with my arms and shoulders due to the WOD yesterday. It was a challenge and painful to get my arms parallel to the floor, with my shoulders actively holding the bar "racked" on my back. I was tight. The first set of 5 back squats were good, I had good depth and I felt strong coming up. 

The second set of 10 were not as seamless. Diso said to go lower on a few of my reps, so I was being conscious of trying to go below parallel. 
On the last set of 15 reps, I broke up the work into sets of 5 then racked the bar to rest. Each set was difficult at this point; I was getting tired and getting deep in my squat was tough cause I was afraid to not be able to get back up. I can feel it in my hamstrings, actually the whole posterior chain was tiring. I had to fire my legs at the bottom as explosively as possible to make it back up. 

The box jumps were the "rest" portion of the WOD. 

I love back squats. I wanted to do more weight like 85#s, but I don't think I'd make it through the WOD. My 3RM is 110#s set about 2 and half months ago. 


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