Today was a really solid workout, focused in on the lower body ... as I am very sore from yesterday. Overall got a great workout out of this and tried to push it as much as I could... definitely not as strong as I used to be, but glad I was able to atleast move some weight.
A.
Back Squat
5-5-5-5-5
Rest as needed
-225#, 275#, 295#, 315#, 315#
B.
On a Running Clock:
4 RFT:
9 Front Squats (155/115#)
18 GHD Sit-ups
36 Double-Unders
Rest until the clock reaches 20:00 and then...
AMRAP 8 Minutes:
1000m Row Buy-in
2,4,6,8 ...
Dead-lifts (315#/205#)
Bar-Facing Burpees
-9:08 ... harder than I thought it would be, really blew up my legs.
-Round of 6 + 8 Dead-lifts
C.
3 Sets:
Single Arm Unsupported DB Row x 20 reps (10 each arm) @ 53# KB
Rest as needed
Bulgarian Split Squat x 20 reps (10 each leg) @ (2 x 35# KB)
Rest as needed
-Complete ... my legs were completely shot by the time we got to the split squats... never done those this light, but I just had zero energy by the time we got to these. Good accessory work.
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