OPT Nov 20

I woke up today feeling great. I expected to be sore from yesterday because I literally gave all I had to get those front squat loads. Now that I think about it though, maybe I will have some delayed soreness that will hit me tomorrow. I was a little frustrated yesterday that I missed my 3rd squat clean rep at 173#, but there is not much I could do about it since my legs just couldn't push anymore, and I guess 173# is heavy. By the time front squats came in my work out yesterday, I was already tired, but still was able to exceed my expectations. I am excited to keep getting stronger, squatting is new to me, and although I am already seeing some strength gains, I still have a long journey ahead of me, which is good. My very first front squat work out from Michael was sets of 5's at 30X1, I did these at 160#, yesterday I did my last set of 5 @20X1 at 168#. Seeing progress like this in my training is very motivating and exciting. I have a week off from school right now for Thanksgiving so it should be a great training week. I will go back to school for 1 week of classes then 1 week of finals which will lead me to my Christmas break. I have an entire month off and I can't wait. It should be the perfect time to train, without any other distractions or obligations. It's going to be awesome!

TRAINING:
3 sets ALL OUT:
6 DL - 185lbs
Run 20 sec
Rest 4 min
+
3 sets ALL OUT:
9 KBS - 32kg
Airdyne 30 sec hard
Rest 6 min


Today I did some heavy sprints which is right up my alley. I'm not sure the last time I deadlifted but it's been weeks, if not months. 185# felt the lightest it's ever felt. My back felt locked in position and everything felt tight. I set up my deadlift bar on the sidewalk and sprinted while it was pouring rain, it was pretty fun actually. Runs were about 140 -142m per round.
KBS felt lighter than ever. I focused on a vertical kettle bell at the top, which taxes my grip quite a bit more. 30 seconds airdyne was the toughest part today. I got better the 2nd and 3rd set, but the first set I came out way too hard and died at about 20 seconds and just held on until 30 seconds. I underestimated the length and difficulty of a 30 sec airdyne sprint. Airdyne monitor is broken, but the RPM's were maxed out the entire time, except the final 10 sec of the first set, where it dropped slightly below.