Squats, Moderate Metcon (Malvern Boot Camp)

Late afternoon

WU: 1000m row, squats (loads= 105, 155, 195, 235)

Workout:
Strength: Squats 1, 10, 1, 20, 1, 30
Loads: 255, 205, 245, 175, 245, 145

Approximately 3 minutes rest between sets.

Metcon: 5 Rounds, 5 Stations (45 sec on, 15 sec off). Complete AMRAP during the 45 seconds at each station. I had no way of recording the number of reps during this workout, so I treated it as a Tabatta workout: lowest score at each station recorded.

Box Jump-18 in. 27
Thrusters-25lb dumbbell 17
Mountain Climbers 40
Med Ball Situps-8lb, ball touches floor overhead and then touches the wall 17
Upright rows-30lb bar 22

Workout comments: I'm not sure if I would call this squat workout one of the hardest ever, but it was defintely up there as far as difficulty. It has "strength" written across its face, but my heart was defintely pounding out of my chest during the longer rep portions. Ideally I would have gone for clean-depth, but I'm still feeling the tightness in my hamstrings, hips, and calves that prevent me from keeping a straight back that low to the ground. I was very sore on my way home and tried to keep eating as much protein as possible: Greek yogurt, steak, almonds. I was worried I would wake up unable to move, but I was actually less sore this morning when I woke up. Doesn't change the fact that I was still pretty groggy, even after 8 hours of sleep.

For the metcon, I tried to keep the weights lighter than a normal workout, since it was immediately after the squat workout. The higher reps and quick turnover accounted for several pools of sweat on the gym floor, and a few odd looks from some of the other participants. I should have brought my gym towel.