Great day at the gym today.  It is really tough to get out of the bed at 4:45 a.m. some days, but I’m always glad that I got there when I finish training.  I am glad I got there today.  Here’s the menu:



  • Front Squat 4RM; 4 x 4 @ 90%
  • EMOM 10 Minutes 2 x Pistols

Front Squats felt really good.  I got a couple of videos to see how I looked.  If you don’t video your lifts and watch them you should.  I worked up to 205#.  I really wanted to go after 225#, but I noticed on the video that I was leaning forward quite a bit so I stopped at 205#.  I did the sets at 185#, and felt really good.  I made sure to stay tight and not lean forward.  Next time I’ll video from the side instead….

Today’s “I suck at  this movement” training was Pistols.  EMOM for 10 Minutes do 2 pistols.  For the first few rounds I was squatting down to a stack of 3 45# red plates and 2 25# green plates (about 12″).  After 4-5 rounds I took the 25’s off (about 8″).  Felt ok, but I need to get to where I can do legit pistols and not use a box/plates.


4 Rounds

  • 200M Run
  • 30 Double Unders
  • 15 Goblet Squats (53#)

Finished in 8:39.  This was a tough little workout.  After those heavy front squats, the goblet squats got pretty tough for me.  Anyway, another training day in the books.