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Posted by on Jan 3, 2013 in Lifting and Crossfit, Master, Mobility

130103 (Rest…sort of)

130103 (Rest…sort of)

It doesn’t take much searching to find articles about how important rest is, how the hardest skill to learn isn’t when or how to pick up a barbell but the best times to put one down. I’ve never been good at the latter. I’ve found a comfortable middle ground instead, I’ve found taking a whole day off just sets me up for a bad time, I get tight, my motor patterns get shitty and I feel like a lazy piece of shit. I’m not sure how much of those three things are the truth or which are in my head, but for now it matters. I had originally planned to squat heavy today but then I remember Friday’s have been front squat days and I didn’t want to ruin anything for tomorrow.


500m row
Shoulder, Ankle, Calf, Hip Mobility

OHS 95# 3×5
Front Squats 95# 3×3
Back squats 95# 3×3, 185# 3×6

Chin-ups BW 4×6

Voodoo flossing the elbow

Clearly today had a heavy squat emphasis. I’m eager to get my strength back, though none of this work could really be construed as actual strength work, just getting through the motor patterns feels like it should help. At some point you just have to get back on the horse and squat heavy again. Hopefully that’s tomorrow.

OHS Technique

Front Squat

Back Squat

Oh right – new episode of Barbell Shrugged today. I actually cleared my morning for this. It’s becoming a crazy habit, I’m not ashamed.

Happy Friday!


  1. Hey man I did this today, and it was awesome, although I’ve been lifting for some time, and go to school for exercise science, I never really focus on days like this. Not only was it a great change of pace, but I found some flaws, and adapted change to them. Thanks for the idea. Keep up the awesome work. The blog is great man.

    • Wow great praise man – thanks for the kind words. Glad to know my posts don’t fall on deaf ears!

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