Since it had been a little over a month since I had done a strength bias with Front Squat, I figured it was time. I can't stay away from my favorite lift too long!
Front Squat 3-3-3-3-3
220, 225, 235, 245, 255 (2)
As I suspected on the last one I bowed my knees in. This is something I am aware of that I do and continue to work on it. I can feel when I do it. I was not pushing out hard enough and as a result, I collapsed. It's not enough to keep you knees over your toes, you really need to push your knees out hard the entire time.
Back Squat 12 =>20
205# 12 reps
That was heavy especially after the FS but I did do 10# more from the last time but 3 reps less.
Now for the WOD. Keep in mind this whole day I took from one of my CFSB days. I wanted to see if I had improved overall.
21-15-9 rep rounds of
Deadlifts 225#
Box Jump 30''
Time: 6:22
34 seconds faster from the last time! No complaints on that. I did apparently forget to jump or something one time and smashed my knee on the box. As my friend said "jump higher." Words of wisdom.....
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