7/27/21

Well this morning looked very simple on paper... but it left me smashed. Back squats were a tough effort and then the conditioning piece rocked me... haven't been doing much 'whole body' crossfit style conditioning like that and it was a bitch. Overall enjoyed this though, nice to lift heavy and move a bit with my heart rate up. 

A. 
Back Squat
4 sets x 8 reps @ 70% (330#)
70% of your one rep max back squat. 

-Complete

B. 
Low Bar Good Morning
1 set x 5 reps
Work up to a 5 rep max.

-Worked up to 205# ... not super heavy, but not much left after part A. 
 
C.
Every 6 minutes, for 18 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Burpees
12 Front Squats (135/95#) 
9 Strict Pull-Ups
6 Strict Handstand Push-Ups

-4:07, 4:35, 5:17 ... rough, especially that last set of burpees and front squats ... all sets unbroken, but just took a lot of breaks on that last set when my HR was basically maxed out from the start. 
 
D.
Hollow Holds
3 sets x :30-:45 

Calf Raises

3 sets x 10-12 reps 

-Complete, :30 for each hollow hold and 3x12 with 205# for the calf raises