Fitness - Front Squats & WOD - 1/11

Super tired this morning. I did not get enough rest over the weekend. A long night of partying, too much whiskey and karaoke on Saturday night coupled with very little/awkward sleep schedule made for a rough morning WOD.

Got to bed at around 4 am Saturday night (aka Sunday morning). Woke up late on Sunday was up for a while, took a nap, watched some NFL, took another nap then woke up and ate some dinner. Because of sleeping in and two mid day naps, I couldn't fall asleep for to save my life on Sunday night. I was up until almost 2 a.m., then woke up at 6:30 for a workout. Just trying to keep my eyes open for the rest of the day and I'm hitting the hay has soon as possible tonight.

Focus: Front squats, working up to heavy set of 5
1x5 - 80 Kg (176.7#)
1x5 - 100 Kg (220.5#)
1x5 - 120 Kg (265.5#)
1x5 - 136 Kg (299.8#)

This was not a max effort but it sure felt like It was going to fold me in half. The weekend of partying and lack of sleep took it's toll on me today. I was in no shape to go for broke this morning. Luckily the WOD was mostly body weight stuff, and nothing too intense.

WOD: 4 rounds, running clock of
1 min. push up jacks
1 min. box jumps - 30"
1 min. straight leg dead lift/bent over row - 70 Kg (154.3#)

Score/Time: N/A - The class went for explosiveness today, not reps. because everybody was instructed to scale up, reps were not counted.
Calories burned (focus & WOD): 562

As I said I took this one on carefully, this 12 minutes of work was plenty for me today. I took the height up on the box jumps to get more of an explosive movement rather than going for max reps at a lower height.

Push up jacks are where stack some weights (a stack on the left and a stack on the right, just wider then shoulder width apart) on the ground and start with your hands on them. You then do a push up (getting deep range of motion at the bottom, because you're hands are elevated) then you push up with an explosive move, jumping your hands down (and in a little to directly under your shoulders). Then you push up from the floor with an explosive movement and jump your hands back up to the plates. It's a really hard variation on the push up and builds incredible strength.

The straight leg dead lift/bent over row complex was pretty awesome. It helped loosen my legs up a ton. My hamstrings and were still really tight from the Javorek (especially the good mornings) complex on Saturday.

If you don't know this progression it's where you lower the weight with a flat back and almost locked out knees to just above mid-shin, then perform a row. Pulling the bar up and back towards your belly button, then ascend from the dead lift to open your hips. The weight should never touch the ground after you pick it up for the first time.

I'm ready for a massive sleep session tonight.