Fitness - Back Squats & WOD - 2/18

We started off the morning with some back squats. I'm taking it light on the lifting starting this week in order to taper down and de-load before the sectionals next weekend.

The goal is to get under some light/sub-maximal effort so as not to forget how the movement feels, also a chance to really focus and nail the form.

Focus: 5x3 back squat
2x3 - 70 Kg (154.3#)
1x3 - 120 Kg (264.6#)
2x3 - 100 Kg (220.5#)

This felt pretty good. A good way to get loose and warm. I really tried to nail the form and focus on pressurizing hard for each rep.

I wanted to get one set under some semi-heavy weight, thus the set at 120. It still felt pretty light.

WOD: AMRAP in 15 minutes of:
4 Curtis P. reps each side - 24 Kg bell
8 v-ups

Score/Time: 11 full rounds + 2 Curtis P. reps on right side
Calories burned (focus & WOD): 624

Ahhh, the Curtis P. complex. We did these with a kettle bell where one rep is - kettle bell clean, lunge with right leg, lunge with left leg, push press. So, for times through with the bell in your right hand, 4 times through with it in your left had then 8 v-ups and that's a full round.

I was going good until the last 3 rounds or so. I started to get fatigued and slowed down a bit.

My last two-a-day will be Saturday. I've been doing only the prescribed WOD's this week, nothing extra. Then next week I'll hardly do any work. I'll be doing glorified warm ups. Stuff to get me loose and warmed up and break a mini-sweat, followed by lots and lots of stretching.