Had a good workout today... if I had the choice I would have rested today and pushed this workout back... but due to work bull shit (unexpected trip to Texas that I wasn't scheduled to take until last night) I had to get this in today... back was tight/blown up the entire time... biceps were very sore... not ideal for the cleans, but got through everything and tried to get in as much intensity as possible.
A.
Five sets of:
A.
Power Clean x 1.1 (rest 10 seconds between heavy singles)
Rest as needed
-220#, 264#, 274#, 284#, 274# ... 284# for the double felt solid, but I knew I didn't have much more there, so dropped it back to 274# for the final set.
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
C.
Three sets of:
Clean Pulls x 1.1 @ 115% (380#) (rest 10 seconds between singles)
Rest as needed
Back Squat
*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (305#)
*Set 4 – 2 reps @ 85% (345#)
*Set 5 – 2 reps @ 90% (375#)
3 Sets:
Back Squat x 5 reps @ 85% (345#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (305#)
*Set 4 – 2 reps @ 85% (345#)
*Set 5 – 2 reps @ 90% (375#)
3 Sets:
Back Squat x 5 reps @ 85% (345#)
Rest as needed
-Complete ... got all these reps, felt strong throughout. Sets of 5 were a very nice change after the last few weeks of volume squats.
-Complete ... got all these reps, felt strong throughout. Sets of 5 were a very nice change after the last few weeks of volume squats.
C.
Three sets of:
Clean Pulls x 1.1 @ 115% (380#) (rest 10 seconds between singles)
Rest as needed
Single-Leg Barbell Good Morning (85#) x 16 reps (8 each leg)
Rest as needed
-Complete
-Complete
D.
ROMWOD
-Complete ... felt amazing after the above work. Glad to get this in... need to be stretching more with all this heavy lifting.
-Complete ... felt amazing after the above work. Glad to get this in... need to be stretching more with all this heavy lifting.
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