Worked out in the afternoon today... between work/life stress I was not feeling great today... got through everything, but it wasn't a great training session. This was just tons of barbell work and my body has been feeling pretty beat up, but tried to stay focused on the bigger picture and just hit what the programming was giving me. Looking forward to feeling better tomorrow.
A.
Iron Scap Protocol
-Complete
B.
Clean + Front Squat
4 sets x 3 reps @ 75% (245#)
(1 clean + 1 front squat) x 3 reps at 75% of your one rep max clean.
-Complete ... rough, legs didn't feel great today.
C.
Push Press
4 sets x 6 reps @ 75% (205# = 75% of 275# ... PR from December 2014? Haven't tested since ... did a cluster two months ago at 260#?)
75% of your one rep max push press. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!
-Went 195#, 200#, 205#, 205# ... all of these sets were manageable, probably need to re-test my 1 RM Push-Press ... has been almost 4 years?
D.
3 Sets:
Deficit Conventional Deadlift (2 x 40# bumper plate) x 8 reps
Rest as needed
Box Squats (to rogue bench, ~20") x 10 reps @ 60% (255#)
Rest as needed
-Went 301#, 321#, 321# for the deads... didn't push the loading too much, felt this a ton in my hamstrings with the deficit.
E.
ROMWOD
-Complete ... felt amazing
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