My Squats Suck

Yesterday I walked 18 holes of golf in the morning and was exhausted most of the day. It was a long day on Sunday helping out and watching the competition. Needed a rest day anyway after 4 in a row. In at 10am this morning.

Warm-up

3:00 Air Dyne

Olympic Lifting

Started with 7:00 of Snatch Position Drills with 45# on the training bar. Focused on my setup in addition to meeting my hips. Then I started doing snatch singles and resting as needed.

  • 3 singles with 95#
  • Single, miss 2 singles with 115# (first one flew up so fast I almost caught it standing fully upright, so tried to adjust on the 2nd and bar was too far forward when I received it)
  • 2 singles with 135#
  • 2 singles with 145#
  • 1 and 3 fails with 155# (I started thinking too much and then wasn’t committing to the lift)
  • Fail and single at 135# to stop on a make

Felt good up until 155#. Feeling fatigued still this morning though.

Strength

5/3/1 Back Squats – Cycle 2 Week 3

  • 5 @ 120# (40% of Training Max – warm)
  • 5 @ 150# (50% – warm)
  • 3 @ 180# (60% – warm)
  • 5 @ 225# (75%)
  • 3 @ 255# (85%)
  • 1+ @ 285# (95%)

My squat has been disappointing for the last few weeks, but last week Kevin noticed I was really bent over, so I concentrated on that today and did much better at it. But my squats still sucked. I got 3 reps at 285# before stopping. Waited a few more minutes and did 285# again for 2 reps. I was able to do 295# for three a long time ago. My squat has been shitty ever since Tough Mudder. Maybe I’ll go back to Super Squats which is what I was doing before I got sick for 2+ weeks. Something needs to change. I was planning to test my max next week but that is definitely not happening because it’ll just be disappointing to have gone down.

WOD

E4MOM 16:00 (4 rounds)

  • 250m Row
  • 25 Wall Balls

I tried setting the damper to low 4 on the rower today and it felt pretty good. I think I’ll keep experimenting with it. I did all of the wall balls unbroken and finished the combo in under 2:00 each round so had just over 2 minutes of rest before the next round.

Jumped on the GHD when I got home.

Finisher

5 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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