9/19/17

I was tight in my hips when I started moving ... but overall I felt much better in the gym today... really enjoyed myself and felt great under some heavy reps. Great stuff... it is really fun to make some progress on my lifts. Much day better than yesterday.

A.
Back Squat
5 Reps @ 65-70% (265-285#)
3 Reps @ 75-80% (300-325#)
1 Rep @ 85% (345#)
3 Sets of 1 rep @ 90-95% (365-385#)
1 rep @ 95%+ (385#)+
Rest as needed

-5 x 275#
-3 x 315#
-Singles = 345#, 365#, 385#, 395#, 405# ... haven't squatted 405# since before tbs? Felt solid overall, possibly more there, but I am really happy to be back at this milestone.

B.
3 Sets:
KB Front-Rack Step-ups (2 x 44# KB) x 20 reps (10 right, 10 left)
Rest as needed

-Complete

C.
EMOM 21 (7 sets):
Min 1 - 15 Calorie Row
Min 2 - 12 Burpees
Min 3 - 12 GHD Sit-ups

-Complete ... solid cardio, was a nice change, lungs felt good.

D.
10 Minute ROMWOD

-Complete