9/13/2011

AM Session

Back Squat - Heavy Single, then 90% of that single x2. Then 85% of the single x 3 x 3.

Heavy Single: 356 (4 lb PR)

90% x 2: 320

85% x 3 x 3: 300

Front Squat - Heavy Single, then 85% of that single x 3 x 5.

Heavy Single: 275 lb

80% x 3 x 5: 220 lb

-These squats took a while. They felt good, I was happy with my PR. I was so taxed after this lifting session I decided to break up my lifting session and metcon.

PM Session (6+ hours after AM session)

Metcon, for time:

50/40/30/20/10 Squats

After every round of squats:

10 Dead-lifts (255#)

15 Ring Push-ups

My time was 9.23. The ring push-ups were surprisingly the hardest part. All the dead-lifts and squats were unbroken. I had to do a really long warm-up after this morning's strength session. I was very tight; particularly in my hips. I also took a two hour nap today between workouts, something I don't usually do. Today was great.