Squat
by feel: Spend 10 minutes building to a heavy (for the day) single; 80%x2x4
Power clean: EMOM for 6 min – 70%x2
1a) Shoulder width grip bench press: 5-5-5-5-5 (weight as needed), rest 30 sec
1b) Strict chest to bar chin-ups: 5-5-5-5-5 (weight as needed), rest 2 min
Conditioning: aerobic effort – row 10 min at a zone 1 pace (easily
conversational)
Squat: hit 225 (5# PR thanks to Jessie's knee sleeves). 185 Drop sets
ReplyDeletePC: 130
1a) 95-105-110-110-115
1b) did middle three sets weighted at 10#
Conditioning: kind of combined today with the wall ball row workout from Wednesday. Did 2 min light row, with 20 unbroken wall balls x3 rounds, and then finished with 4 more minutes of light rowing.
Grant thanks for a rest day (from running that is). My calves are grateful.
squat: 215 (since I did metcon right before it) - 185 drop sets
ReplyDeletePowerClean: did hang...130
1a: 65-75-85-90-95
1b: no weights but I did each set in 3UB then 2UB
conditioning: check. I lurve Zone 1 (sound out "lurve" it's funny)
You're welcome for the laugh :)
Happy Birthday Cat!
didn't squat or pc since back is super tight.
ReplyDeletedid bench t 115, and 120 for last set.
stretching and soaking for me.
Did 13.2 today. 275
ReplyDeleteThen caught up MU's from yesterday. 6,6,6
Benchx5:185 and strict C2B