Fitness - Back Squat & Dumbbell Squat Clean/Push Press WOD - 11/23

I woke up this morning with a little twinge/pinch in my lower back. Not from what, but it's a little uncomfortable.

Anyway, we started off the Monday with a little back squat action. Working up to a really heavy set of 5, then taking off 15% of that weight and doing a set for max reps.

Focus: Back squat
1x5 - 110 Kg (242.5#)
1x5 - 130 Kg (286.6#)
1x5 - 145 Kg (319.7#)
1x5 - 150 Kg (330.7#)
1x5 - 160 Kg (352.7#)
1x16 (max rep set)- 136 Kg (299.8#)

This was a pretty gnarly progression. 160 was tough, and the max rep set was even tougher. I felt good except that little bit of pressure in my lower back. I worked with a foam roller after my squats to work it out and that seemed to help a little. I'll have to keep it in mind for the next week or so and see how it's feeling.

WOD: AMRAP in 7 minutes of:
1 dumbbell squat clean (from the ground, not hang cleans) - 45# dumbbell in each hand
2 push presses - 45# dumbbells

Score: 35
Calories burned (focus & WOD): 543

The first 2 minutes of the AMRAP went awesome. I cranked out 15 reps in the first 2 minutes. I set the dumbbells down to rest for a second and I never really recovered. I hit a wall for sure. My legs were burning, my shoulders were on fire and after that I could only get 5 rounds a minute.

I was gassed after today's WOD. Probably due to a weekend of pretty bad nutrition and not enough rest. I really need to treat Sunday like a work night and hit the sack earlier. I've been staying up way too late on Sunday evening's and it's taking a toll on Monday WOD's.