Tuesday, November 16th

Overhead Squat
1 x 5 @ 95lbs
1 x 5 @ 115lbs
1 x 5 @ 135lbs
1 x 5 @ 135lbs
1 x 5 @ 135lbs

Front Squat
1 x 5 @ 135lbs
1 x 5 @ 155lbs
1 x 5 @ 175lbs
1 x 5 @ 175lbs

Back Squat
1 x 10 @ 135lbs
1 x 5 @ 185lbs
1 x 5 @ 205lbs
1 x 5 @ 225lbs
1 x 5 @ 225lbs
1 x 5 @ 225lbs

I am going to try and follow this workout plan for awhile. Today I tackled all of the squats. This is the first day I have overhead squat in a long time. I have done squat snatches and things to that nature, but the overheads felt pretty good. 135 was definitely my ceiling on this lift. I about lost it on the 5th rep on the last two sets.
Front squats felt ok. Again, I haven't done these in a long time so it is hard for me to say how I feel about them, not knowing what I have done in the past.
Back Squats felt good. My legs were a little fatigued from all of the other squat work, but all in all I feel good with it.

I did not do any assistance work. My METcon yesterday had 120 overhead lunges in it, so I am calling it good with my strength for today. I need to do a short METcon later today and unfortunately I have Fran on the mind. We'll see, I'll post when/if it happens

METcon
"Fran"
21-15-9
Squat Thrusters (95lbs)
Pull-ups

GT 4:11 NEW PR!!!!

I am not sure if I have ever felt so bad after a workout. I was wollowing on the ground after this workout. I busted my ass to get the best time possible, I had no idea I did this well until I was done, Lucas yelled out 4:11! I had a moment of shear happiness from my time, but that was immediately followed by pain everywhere. My forearms were about to explode my legs were soo tight. I about vomitted. On September 28th, when I was getting back into working out, I tried Fran and I did it in 8:00, I was shooting for sub 6 minutes, and instead I set a NEW PR! So I am extremely happy with this!