CrossfitBWI Strength Day #5

Today I was sore from the sprints on Thursday. My quads and calfs were very sore. So with some pain on the roller and some stretching I was ready to go. Solid lifting today, just some pointers and I think the thing I struggled with the most was breathing.

Warm-Up:

400 Meter Run

Sumo Squat to Stand

F2I

Baby Elephants

Dislocates

Barbell Back Squats:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 155#

Working Sets:

3 x 5 - 195#'s

Knees were forward, but they kept moving forward. I was frog legging a few reps. The key is not to keep moving back with my hips. My pace was solid and I was quick out of the "seat". My breathing was off and I had a tendency to hold my breathe rather than topping off my breathe at the top of the lift.

Bench Press:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 155#

Working Sets:

3 x 5 - 185#

Breathe, and breathe. Keep a solid base squeezing the shoulder girdle together. Breathe at the top to "top off" the lift.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 155#, 1 x 3 - 185#

Working Set:

1 x 5 - 205#

Best lift of the day. Solid form. I don't need to bring my hips so far forward at the top. Just stand up. Breathing was finally solid on this.

Squat, Press, and a Met-Con for Monday.