Hey, this CFSB shit works

I'm certainly not the first to say it, but it was the first time I got to test it myself. I'd gotten "PRs for reps," while working through the program, but I hadn't gone after a 1RM before this week. Thursday's shoulder press test was unsatisfying, due in no small part, I'm sure to the inconsistency with which I worked it (5 times in the last 7 weeks and not at all for the 5 weeks after I set my PR in December). My squat, on the other hand, has been getting lots of love and attention from ME sessions, to DE box squats, to sets of 20, and a handful of new 5RM efforts, but I hadn't done ME sets of less than 5 since January. Today, I got to see how those lighter weights translated to the truly heavy stuff. As you might guess by now, the anwwer is: quite well, thank you.

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Warmup
Row 500m D6 144.5
Hip mobility drills

Heavy stuff
Back squat 45x5, 135x5, 185x3, 225x2, 275x1, 295x1, 305x1 (PR), 315x1 (PR), 320f

A little more aggression and I would have had that 320. I got stuck halfway up with my form locked in solid and held it there for a couple of seconds, but couldn't push through. If I'd hit it harder to begin with, I'm pretty sure that would have gone up too. Still, I'm very happy with this.

Skill work
Handstand practice 8:00

Need to do some shoulder mobility work ahead of time next time. I'm getting pretty solid, but I just don't have the range of motion to lock everything out where it needs to be to make these easier.

Metcon
3 rounds:

Row 500m
50 squats
25 DB swings, 55#

13:56

That was rough. The swings were hard, but unbroken. The squats got broken every round. I was really feeling the heavy stuff. Still, the performance wasn't half bad. I'm planningto give metcon more attention between now and the Games, and hope to have this workout under 12:00 by then.

Core work
GHD 2x15