March 28 2025: FSQ

Thursday, March 27 - walk/run 80 minutes, 18 min rest + 2 min run

Today, Friday, March 28

Walk - two short walks

break

Rings: StC + KE x 8

CL: 30 kg x 1 to full squat - how odd, need to do this more.

FSQ: 

30 kg x 3

40 x 8  - quick rack (as prep for cleans eventually), focus on keeping weight less on heel and more balance in order to stand up without hips coming up first

50 x 8 - brief pause

50 x 8 - bounce out of bottom

60 x 5

break

calf raises x 15

Evil Wheel: 4th step, 4 reps x 3 sets

Missed tib/fib gadget, maybe after run tomorrow

March 25, 2025: Walk/run

Walk w/ short runs:

09:38 - walk 22 minutes, jog 2 minutes

10:24 - same

10:48 - same

11:12 - same

Finish 11:35, total time 3 minutes shy of 2 hours.

Distance: 6 miles - home to start of 10 km course but skip the final loop up Fairfield and down Northern Pkwy and just do Linwood back to the start and then home.  That's something like 1.3 miles for home to start and start back to home, so 4.7 miles of the 10 km (6.2 mile) course today.

March 24, 2025: Barbell CL/PR/FSQ (light)

 C&P: barbell, 30 kg x 1, 1, 2 (1c + 2p)

MP: (from rack): 30 kg x 2, 3, 1 - last one was one too many, didn't feel good

CL: 30 kg x 2

FSQ (from CL): 30 kg x 2, 1

break

Calf raises on steps x 15

tib/fib gadget wwith 5 kg x 20

FSQ in Oly shoes: warmup - shoulder dislocates w/ stick

All SQ deep, paused

bar x 5

30 kg x 8

40 x 8

50 x 8

March 21, 2025:

Thursday, March 13 - drop to PA

Friday, March 14 - weigh-in

Saturday, March 15 - meet.  SQ = 90, 95; BP = 80, 82.5; DL = 152.5, 162.5 - skipped all 3rd attempts

Some time off, just walking and stretching

Wednesday, March 19:

BW: hamstring stretch + WM, singles 2 each side.

8 kg for 1 snatch and 20-40 second overhead hold. Right - problem - side first. 4 reps, rest untimed. 

WM - fugly single w 6kg each side. 

Cossack stretch (progressive) x each side, short rest, Cossack Sequence (SJ/RIS) x each side - been a long time, felt good. 

Oly shoes

A few fugly OHS w a 15 lb bar. 

FSQ: bar x 5, 30 kg x 5, 40kg x 8

Thursday, March 20 - walk a total of 6 miles.

Friday, March 21:

Barbell MP: 20 kg x 5, 25 x 3, 30 x 3, 2

March 8, 2025: SQ, BP, DL

SQ: 72.5 kg x a few, very deep

BP: 70 kg x 3, 75 x 1, 80 x 1 - heaviest since last summer, possible opener

DL:

125 kg x 1 r/u

135 x 1 r/u

145 x 1 l/u (favored grip)

152.5 x 1 l/u - possible meet opener - not best form, bar not against shins - but not difficult or too slow

March 5, 2025: SQ (light), BP (medium), DL

 Walk - 1.5 miles

walk again - about the same

SQ: 

72.5 kg x 2 - super deep, paused and exhaled

72.5 x 3 - just deep

72.5 x 5

30 min break

BP:

70 kg x 3

72.5 x 3

75 x 2

77.5 x 1

30 min break

DL: up to 145 kg for a triple

March 4, 2025: Walk, SQ

 Friday, 28 Feb - poor step-ups w/ 30 lb backpack, sore back the next day

Saturday, 1 Mar - off

Sunday, 2 Mar - off

Monday, 3 Mar - 4:30 pm excellent step-ups, 12/min (metronome at 60), 14" box - new, avg = 125, max = 141, 75 minutes - great session, 14" box is a keeper!

Today, Tuesday

Walk 3.1 miles home from car service

SQ:

67.5 kg x 3 (actually 72.5 kg)

77.5 x 2 (actually 82.5 kg)

87.5 x 2 (actually 92.5 kg)

97.5  (actually 102.5 kg) - felt tired, decided not to do.

I had mis-calculated all the weights above - they were all 5 kg light as I didn't take the 25 kg bar weight into account